Performance Fitness LabFit 5.24.22

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Change of Direction Development – 8 Sets:
4x4yd Box Drill Variation* + 10yd Acceleration
(Coach’s choice. Varied movements & orientations from rep to rep.)

Power Development – 4 Sets:
5 DB Jump Squats […]

2022-05-22T09:52:26-04:00LabFit WODs|

Performance Fitness LabFit 5.17.22

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Multi-Start Accelerations
Side Start 2x10yd (L/R)
BWD Start 2x10yd (L/R)
Shuffle to Sprint 4×5+10yd (2L/2R)
Backpedal, turn to Sprint 4×5+10yd (2L/2R)

Power Development
A1. Trap Bar Power Pull 4×6
A2. Broad Jump Singles 4×6

Midline Stability – 3 […]

2022-05-16T15:09:26-04:00LabFit WODs|

Performance Fitness LabFit 5.10.22

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development
Resisted Crossover Sprint 2x10yd/Side
Resisted Shuffle 2x10yd/side
Shuffle to Sprint 2×5+10yd/side

Power Development – 4 Sets
4e Skater to Rotational Bound
5e ½ Kneeling MB Shot Put (with a partner)

Accessory Strength – 3 Sets
10e […]

2022-05-09T12:16:12-04:00LabFit WODs|

Performance Fitness LabFit 5.3.22

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development
Resisted Sprint 3x15yd
Resist & Release Sprint 3×5+10yd
Sprint + Float 3×10+5yd

Power Development – 4 Sets
10 Alt. Low Box Step-up Jumps (Can add weight)
5e ½ Kneeling MB Shot Put (with a […]

2022-05-02T08:04:16-04:00LabFit WODs|

Performance Fitness LabFit 4.26.22

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Contrast Sprints – 4 Sets
1. 10yd Sled Sprint
2. 10yd MB Start
3. 10yd Sprint

Power Development – 4 Sets
8 Alt. Lunge Jumps (Can add weight)
5 MB Vertical Throws

Accessory Strength – 3 Sets
8e […]

2022-04-25T08:18:27-04:00LabFit WODs|

Performance Fitness LabFit 4.19.22

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Power Development
3 Rounds:
6 Split Stance MB Chest Throws (3e)
6 Broad Jumps (Single, Double, Triple)

Scramble Circuit – 2×20”/30” + 10yd Sprint
1. Squat Jacks
2. MB Punch Slams
3. Plank Jump-ins, Side to Side
4. MB Russian Twists
5. […]

2022-04-18T10:44:19-04:00LabFit WODs|

Performance Fitness LabFit 4.12.22

10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)

Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split Squat Jack
3. Hindu Push-ups
4. MB […]

2022-04-10T20:54:52-04:00LabFit WODs|

Performance Fitness LabFit 4.5.22

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

MB Throw Series – “Morpheus” 1x5e

Scramble Circuit – 2×20”/30” + 10yd Sprint
1. MB Rotational Slams
2. Squat Jacks
3. Push-up Jump-ins
4. MB Russian Twists
5. Split Squat Jacks
6. Burpees
(1st Round Facing FWD, […]

2022-04-04T14:10:20-04:00LabFit WODs|
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