Posts in the Category: LabFit WODs

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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Performance Fitness LabFit 11.17.20

By Posted in - LabFit WODs on November 16th, 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 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or …

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Performance Fitness LabFit 11.3.20

By Posted in - LabFit WODs on November 2nd, 2020 0 Comments

4? Multidirectional Locomotion
4? Dynamic Stretches
4? Linear Sprint Drills

Multi-Start Accelerations 6x10m, 6x15m (Walk back rest)
Sets 1-2 – Lateral Lunge Start (L/R)
Sets 3-6 – Side Start (L/R)
Sets 7-8 – BWD Seated Start (L./R)
Sets 9-12 – BWD Standing …

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Performance Fitness LabFit 10.27.20

By Posted in - LabFit WODs on October 26th, 2020 0 Comments

4? Multidirectional Locomotion
4? Dynamic Stretches
4? Linear Sprint Drills

Multi-Start Accelerations 16x10m (Walk back rest)
Sets 1-4 – Lunge Start (L/R)
Sets 5-8 – Prone Starts
Sets 9-12 – Lateral Lunge Start (L/R)
Sets 13-16 – BWD Seated Start (L/R)
(Coach calls …

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Performance Fitness LabFit 10.20.20

By Posted in - LabFit WODs on October 19th, 2020 0 Comments

4? Multidirectional Locomotion
4? Dynamic Stretches
4? Linear Sprint Drills

Multi-Start Accelerations 16x10m (Walk back rest)
Sets 1-4: Lunge Start (L/R)
Sets 5-8: Lateral Lunge Start (L/R)
Sets 9-12: Prone Start (FWD)
Sets 13-16: Prone Start (L/R)

Box Jumps 4×5
MB Slams 4×8

Push-ups (Wtd.) …

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