Performance Fitness LabFit 8.24.21

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:
2 Practice reps (L/R)
4 Timed reps (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, 2×3
MB Rotational Slam 4x4e

B. On 2:30 […]

2021-08-22T09:39:26-04:00LabFit WODs|

Performance Fitness LabFit 8.17.21

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 Bar Power Pull 4×4
Skater Bounds 4x5e

B. […]

2021-08-16T07:43:48-04:00LabFit WODs|

Performance Fitness LabFit 8.10.21

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
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

2021-08-08T10:51:40-04:00LabFit WODs|

Performance Fitness LabFit 8.3.21

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

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

2021-07-31T19:15:28-04:00LabFit WODs|

Performance Fitness LabFit 7.27.21

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

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 – 4 Sets
5e Landmine Clean & Press
6 Box Jumps

Partner […]

2021-07-23T18:57:34-04:00LabFit WODs|

Performance Fitness LabFit 7.13.21

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 […]

2021-07-12T14:53:46-04:00LabFit WODs|

Performance Fitness LabFit 7.6.21

12’ Dynamic Warm-up (Include hurdle mobility)

Power Development – 4 Sets
6 MB Slams
8 MB Punch Slams
10 MB Skater Bounds (5e)

Agility Development – Partner Mirror & Shadow
Triangle Formation – 8×15” on/75” off
Sets 1-4: Partner Mirror Drill
Sets 5-8: Partner Shadow Drill
(Triangles in opposite […]

2021-07-05T14:25:04-04:00LabFit WODs|
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