Categorized as: Workout of the Day

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Body


Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Variety


Shifted Fitness & Performance – Variety

Warm-up

Warm-up (No Measure)

100 Meter Run

10 Walk outs

200 Meter Run

10 KB Deadlifts

10 light Plate G2O

10 Boot Strappers

200 Meter Run

10 Groiners

10 Pigeon

30 Calf Pedals

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

Partner 1) Run 400 meters

Partner 2) AMRAP of:

5 Burpees

10 Lunges

10 Plate G2O (45/25)
Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES:

Partner 1) Bike 25/20 Calories

Partner 2) AMRAP of:

5 Burpees

10 Russian KB Swings (53/35)

10 Ring Rows

Build


Shifted Fitness & Performance – Build

Warm-up

Warm-up (No Measure)

4 Minute Tabata Bike

then…

Three Sets:

10 Monster walk with band

5/5 Cossak Squats

:30 Each Arm Banded Lat Stretch

Strength

Front Squat (6-4-2-2)

Secondary Strength

Three Sets:

Dumbbell Romanian Deadlift (12 Reps)

Box Slow Lowers (Hold Dumbbells in Front Rack 5/5)

Double Kettlebell Front Rack Carry (100 Meters)

Accessory

Two to Three Sets:

Dragon Flags (5 Reps)

Ab Wheel Roll Outs (10 Reps)

Burn


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Two Rounds:

:30 Jumping Jacks

:30 Run in Place

:15/:15 Runners Lunge

:15/:15 Leg Swings

:30 Single Unders

Metcon

Metcon (5 Rounds for time)

Every 4:00 for 20:00

200 Meter Run

250/200 Meter Row

50 Double Unders
Three Minutes to rest before next metcon

Metcon (Calories)

@ the 23:00 Mark

In Teams of Three:

12 Minute Max Calorie Bike
Three Minute to Rest before situps

Metcon (Time)

@ the 38:00 Minute Mark

For Time:

100 Sit-ups

Body


Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

EMOM x 9 Minutes

1) :45 Air Squats

2) :45 Lunges

3) :45 Plate Ground to Overhead

Strength

Back Squat (15 Minutes to Establish 5-RM)

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

Plate Ground to Overhead (45/25)

Plate Overhead Lunges (45/25)
*15 Mintue Cap

Body

Shifted Fitness & Performance – Body

Warm-up

Warm-up (No Measure)

Four Sets:

100 Meter Row

20 Single Unders or Double Unders

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Press

:20 Scap Pull-ups

5 Kipping Swings

Metcon

Metcon (5 Rounds for time)

Every 5 Minutes for 25 Minutes:

16 Alternating Dumbbell Snatches (50/35)

200 Meter Run

12 Pull-ups

50 Double Unders

Finisher

Metcon (No Measure)

3 SETS

10/10 Single Leg Glute Bridge-Ups

15 Banded Lat Pull Downs

10 DB Bent Over DB Fly

Body


Shifted Fitness & Performance – Body

Warm-up

Metcon (No Measure)

10 Minute EMOM:

1) :50 Row

2) 6/6 Cossak Squat

3) :45 Wall Sit

4) 10 Light Russian KB Swings & 10 Russian Swings

5) 20 Air Squats

Strength

Back Squat (Every 2:00 for 12:00 6 Reps)

Build in weight for first three sets and then hold weight for last three sets

Metcon

Metcon (Time)

6 SETS

20 Wall Balls (20/14)

15/12 Cal Row

10 Kettlebell Swings (53/35)

-Rest :30 b/t sets-

CrossFit


Shifted Fitness & Performance – CrossFit

Metcon (Time)

PARTNER WORKOUT, Teams of 3

FOR TIME

100 Cal Bike

100 DB Snatch (50,35)|(35,20)

400m Run (each)*

100 DB Snatch (50,35)|(35,20)

100 Cal Bike
*Workout must be completed in order, athletes can split the reps any way among the team of 3.

*400m Runs occur sequentially…athlete 1 runs, then athlete 2 runs, then athlete 3 runs.

CrossFit


Shifted Fitness & Performance – CrossFit

Strength

3 Power Cleans + 3 Hang Power Cleans (Every 2:00 for 6:00)

Build in weight across the three sets

Metcon

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (155/105)|(115/75)

Min 2 – 200 Meter Run

Min 3 – 40 Double Unders
Run is worth 20 Reps, if you do 100 meters you get 10 reps if you do 200 meters you get 20 reps. Anyting less than 100 meters is 0 reps