Posts in the Category: LabFit WODs

Performance Fitness LabFit 1.26.21

By Posted in - LabFit WODs on January 25th, 2021 0 Comments

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

Test Broad Jump – 3 Attempts (Measure in meters)

Agility Development:
Partner Mirror (Alternate between leader & mirror each set)
5×10” on/50” off Inverted T-Formation (4yd spacing)
5×10” on/50” off Double-V Formation …

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Performance Fitness LabFit 1.19.21

By Posted in - LabFit WODs on January 18th, 2021 0 Comments

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

Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)

3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)

Scramble Circuit …

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Performance Fitness LabFit 1.12.21

By Posted in - LabFit WODs on January 11th, 2021 0 Comments

Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)

3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)

Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side …

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Performance Fitness LabFit 12.29.20

By Posted in - LabFit WODs on December 28th, 2020 0 Comments

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

Multi-Start Accelerations (Walk-back rest)
1. Side Start 4x10m
2. Prone Side Start 4x10m
3. BWD Seated Start 4x10m
4. BWD Standing Start 4x10m
(Coach calls the direction on all starts. …

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Performance Fitness LabFit 12.22.20

By Posted in - LabFit WODs on December 21st, 2020 0 Comments

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

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

Power & Strength …

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Performance Fitness LabFit 12.15.20

By Posted in - LabFit WODs on December 14th, 2020 0 Comments

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

Vertical Jump Test (3 Attempts)

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 …

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Performance Fitness LabFit 12.8.20

By Posted in - LabFit WODs on December 7th, 2020 0 Comments

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

Change of Direction Development
Shuttle Run 4×5+5+10yd (2R/2L)
Test 5-10-5 Shuttle: (Benchmark)
2 Practice reps (L/R)
4 Timed reps (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, …

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Performance Fitness LabFit 12.1.20

By Posted in - LabFit WODs on November 30th, 2020 0 Comments

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

Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap …

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Performance Fitness LabFit 11.24.20

By Posted in - LabFit WODs on November 23rd, 2020 0 Comments

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

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x10m
Cut back to Sprint 4×5+10m

Power & Strength Development
A1. Trap Bar Power Pull 3×5
A2. …

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