Performance Fitness LabFit 4.23.24

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

Multi-Start Accelerations (Walk-back rest)
1. Kneeling Start 4x10m (2L/2R)
2. Prone Start 4x10m
3. Kneeling Side Start 4x10m (2L/2R)
4. Prone Side Start 4x10m (2L/2R)

Power & Strength Development
A1. Box Jumps 4×6
A2. MB Slams 3×8

B1. […]

2024-04-22T12:27:11-04:00LabFit WODs|

Performance Fitness LabFit 4.16.24

12’ Dynamic Warm-up

5-10-5 Agility Test (Record results)
2 Warm-up Reps (1 per side)
4 Attempts (2 per side)

Power & Strength Development:
Landmine Clean & Press 4x5e
MB Skater Jumps 4x5e

Partner MB Throws:
MB Roll-back Sit-up Throw 3×10
ISO Lunge MB Side Scoop Toss 3x7e

2024-04-15T14:11:43-04:00LabFit WODs|

Performance Fitness LabFit 4.9.24

12’ Dynamic Warm-up (Include hurdle mobility)

Agility Development – Blaze Pods:
Color Catch Competition 8x(0:20 on/1:00 off)
(Adjust layout after 4 sets.)

Partner MB Throws – 2 Sets
3e Side Scoop Toss
3e Shot Put
3e Soccer Throw-ins
(10# Slam Balls are ideal for this.)

Midline Stability – Coach’s […]

2024-04-07T21:41:07-04:00LabFit WODs|

Performance Fitness LabFit 4.2.24

12’ Dynamic Warm-up (Include hurdle mobility)

Standing Long Jump Test (3 Attempts)

Agility Development – Blaze Pods:
Color Catch Competition 6x(0:30 on/1:30 off)

Partner MB Core – 3 Sets
10 Roll-back Sit-up Throws
10e Russian Twist Throw
(One partner works at a time.)

2024-04-01T09:30:19-04:00LabFit WODs|

Performance Fitness LabFit 3.26.24

12’ Dynamic Warm-up (Include hurdle mobility)

Standing Long Jump Test (3 Attempts)

Agility Development – Blaze Pods:
Color Catch Competition 6x(0:30 on/1:30 off)

Partner MB Core – 3 Sets
10 Roll-back Sit-up Throws
10e Russian Twist Throw
(One partner works at a time.)

2024-03-25T12:19:37-04:00LabFit WODs|

Performance Fitness LabFit 3.19.24

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

Agility Development – Partner Mirror & Shadow
5x5yd Box Formation – 8×15” on/75” off
Sets 1-4: Partner Mirror Drill
Sets 5-8: Partner Shadow Drill
(Switch the leader each set)

Power Development – 4 Sets:
4 Trap […]

2024-03-18T15:23:36-04:00LabFit WODs|

Performance Fitness LabFit 3.12.24

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 Trap Bar Power […]

2024-03-11T15:36:01-04:00LabFit WODs|

Performance Fitness LabFit 3.5.24

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 […]

2024-03-04T10:16:16-05:00LabFit WODs|
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