Performance Fitness Strength 4.24.24

15’ Build to 1RM Back Squat

SA DB Shoulder to OH 3x12e
(Strict Press to Failure, followed by Push Press for remaining reps. Increase weight if you get 8+ reps of strict press.)

Trapbar Farmers Carry 3x20yd
(Partner up as necessary on trapbar)

2024-04-23T15:45:21-04:00Strength WODs|

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 Endurance 4.23.24

1’ Bike or Row
10 BW Good Mornings
10 Cossack Squat
6 Inch Worms

Dynamic Stretches

Alternating EMOM x3 Rounds each
1. 6 MB Slams + 4-6 Burpees
2. 8 Broad Jumps

In teams of 2, 20’ AMRAP:
80 BW Squats
600m Run (relay style, 1 lap each)
80 Alt. […]

2024-04-22T12:23:23-04:00Endurance WODs|

Performance Fitness Endurance 4.22.24

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Every 5:00 x 6 Rounds, Alternating:
1. For Time:
10 SA DB Hang Snatches
12 DB Lunges
15e Russian Twists
Bike 15/12 Calories

2. For Time:
10 Burpees over DB
12 DB Goblet Squats
15e Bicycle Twists
Row 400/350m

2024-04-21T15:06:56-04:00Endurance WODs|
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