Categorized as: Workout of the Day

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

1:00 Row or Bike (Increasing intensity each round)

10 Groiners

10 Lunges

10 Plate Deadlifts

10 Plate Strict Press

Recovery Workout

Metcon (2 Rounds for reps)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Plate Hops + 8 Plate Ground to OH (45/35)

MIN 2 — :45 Row, Bike, or Run

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 8 Air Squats + 8 Plate Push Press (45/35)

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.

*If you don’t want to use this as a recovery day, score total reps for each EMOM. 200m Row, 200m Run, and 12/10 Cal bike = 4 reps

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

1:00 Saddle

1:00 Forward Fold

1:00 Child’s Pose

1:00 T-Spine on Medball

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS:

25ft line drills of the following ….

High Knees

Butt kickers

Walk on toes

Walk on heels

Walk on outside of the feet

Walk on the inside of the feet

Ostrich Walk

Quad Stretch

Workout

Metcon (Time)

FOR TIME

100m Run

-Rest 1:00-

200m Run

-Rest 1:00-

400m Run

-Rest 1:00-

600m Run

-Rest 1:00-

400m Run

-Rest 1:00-

200m Run

-Rest 1:00-

100m Run

-18:00 Hard Cap-

Finisher

Metcon (No Measure)

@ 22:00 MARK

EMOM x 12 MINUTES

MIN 1 – :45 Glute Bridge with Weight

MIN 2 – :45 Side Plank (Right)

MIN 3 – :45 Fire Hydrants (:20 Each Side)

MIN 4 – :45 Side Plank (Left)

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

5 Cal Bike

7/7 SA DB Deadlifts

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase pace on the bike each round

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

*16:00 TIME CAP

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)- 2 Rounds Each Movement

Movement 1 – Jumping Jacks

Movement 2- Up-Downs

Movement 3 – Single Arm Ring Rows (Right)

Movement 4- Single Arm Ring Rows (Left)

Movement 5 – DBL DB Sumo Deadlifts

Movement 6- SA DB Snatch

*Spend a couple minutes going over the Double Dumbbell Snatch

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS

1:00 Max Burpees

-Rest :30-

1:00 Max Double DB Snatch (40/25)(25/15)

-Rest :30-

1:00 Max Ring Rows

-Rest :45-

* Score every round separately

Metcon (Time)

@ 20:00 MARK

FOR TIME:

25 Air Squats

50 Russian KB Swing (70/53)(53/35)

25 Air Squats

25 Russian KB Swings

25 Air Squats

*12:00 CAP

Finisher

Metcon (No Measure)

200m Farmers Carry AHAP

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk ONLY, not split today*

*Take 15 minutes to build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

15-15-15

Cal Row

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

15-15-15

Cal Row

*15:00 Time Cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

5:00 Slow Pedal

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Find a partner and perform…

2 ROUNDS EACH

P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press

P2: Alternating Step-Ups → Box Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 Box Jumps

10 Alt. Single Arm DB Hang Clean & Jerks

15 Sit-Ups

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Pullups

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

40 Pull-ups

40 Walking Lunges

800m Run

40 Toe 2 Bar

40 Walking Lunges

400m Run

20 Pull-ups

20 Walking Lunges

400m Run

20 Toe 2 Bar

20 Walking Lunges

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 8 MINUTES

400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

*Take 5-10 minutes to go through teaching of the Power Clean

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Finisher

Metcon (No Measure)

Accumulate 100 Partner Leg Throws* (Switch every 10)

*Every time you switch, both partners perform 5 DBL DB biecp curls

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row (EZ → MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard Effort)

10 Straight Leg Swings (forward/back + Side to Side)

Workout

Metcon (Time)

FOR TIME:

1000m/ 750m Row

800m Run

40/30 Cal Bike

-Rest 4:00-

40/30 Cal Bike

800m Run

1000/ 750m Row

-26:00 Hard Cap-

Finisher

Metcon (No Measure)

3 ROUNDS FOR QUALITY

30 Banded Hamstring Curls

30 Banded Glute Bridges

30 Banded Good Mornings

*Rest as needed in b/w sets, but complete all movements unbroken

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.