Categorized as: Workout of the Day

11.18.17

In Teams of Two Complete Five Rounds For Time:
400 Meter Run
Two Rounds of DT
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)

Five burpee penalty everytime you tag out on the bar.

Group Class

Shifted Fitness & Performance – Group Class

Fitness & Performance

Metcon (Time)

In Teams of Two Complete Five Rounds For Time:

400 Meter Run

Two Rounds of DT

*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)

Five burpee penalty everytime you tag out on the bar.

Group Class

Shifted Fitness & Performance – Group Class

Fitness & Performance

Rotate through the following movements on the 90 second marks for four rounds.

Deadlift (6 Reps)

Push-ups (1 Minute Max Reps)

Weighted Step-ups (10 Reps Each Leg)

Assault Bike (1 Minute Max Calorie Bike)

Pull-ups (1 Minute Max Reps (stop at 30))

SFX


Shifted Fitness & Performance – SFX

Strength

Three Sets:

Bulgarian Split Squat (10 Reps Each Leg)

Dips (10 Reps)

Feet elevated on second bench

Metcon

Metcon (Time)

Four Rounds For Time:

400 Meter Run

20 Overhead Walking Lunges

20 Ab Mat Sit-ups

Group Class

Shifted Fitness & Performance – Group Class

Performance

Hang Clean + Clean + Jerk (15 Minutes to Build to a Heavy set of complex)

Fitness

Three to Four Rounds

Goblet Squat (15 Reps )

L-Seated Dumbbell Press (10 Reps)

Hollow Rocks (30-45 Seconds)

Performance

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Power Cleans (115/80lbs)

10 Front Rack Alternating Reverse Lunges

10 Shoulder to Overhead (115/80lbs)

10 Toes to Bar

Fitness

Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP:

10 Dumbbell Cleans

10 Front Rack Alternating Dumbbell Reverse Lunges

10 Dumbbell Shoulder to Overhead

10 V-ups

11.17.17

Fitness & Performance

Cycle through the following movements on a 90 second clock for four Rounds.

Deadlift x 6 Reps

Push-Ups x 1 Minute Max Reps

Weighted Step-Ups x 10 Reps Each Leg

Assault Bike x 1 Minute Max Calories

Pull-Ups x 1 Minute Max Reps

 

Group Class

Shifted Fitness & Performance – Group Class

Performance

Metcon (5 Rounds for reps)

In five minutes, complete the following:

Row 500 Meters

Run 400 Meters

Double-Unders x Max Reps

Rest three minutes.

Perform a total of five sets (36 minutes, 2500M row, 2000M run & a LOT of Dubs).

Fitness

Metcon (AMRAP – Reps)

In five minutes, complete the following:

Row 500 Meters

Run 400 Meters

Jump Lunges x Max Reps

Rest three minutes.

Perform a total of five sets (36 minutes, 2500M row, 2000M run & a LOT of Jump Lunges).

Group Class


Shifted Fitness & Performance – Group Class

Performance

Back Squat (Every 2 Minutes for 16 Minutes)

Set 1) 5 Reps @ 55%

Set 2) 5 Reps @ 60%

Set 3) 4 Reps @ 65%

Set 4) 4 Reps @ 70%

Set 5) 3 Reps @ 75%

Set 6) 3 Reps @ 80%

Set 7) 2 Reps @ 85%

Set 8) 2 REps @ 90%

Fitness

Four to Five Rounds

Back Squat (8 Reps)

Single Arm Dumbbell Rows (8 Reps Each Arm)

Prone Plank (60 Seconds)

Performance

Metcon (4 Rounds for time)

Every Four Minutes for 16 Minutes:

10 Burpee Box Jump Overs (24″/20″)

10 Chest to Bars

20 Wall Balls (20/14#)

Fitness

Metcon (4 Rounds for time)

Every Four Minutes for 16 Minutes:

10 Burpee Box Step Overs

10 Pull-ups

20 Wall Balls

Group Class


Shifted Fitness & Performance – Group Class

Performance

Snatch (15 Minutes to Build to Today’s 1-RM Snatch)

Metcon (AMRAP – Reps)

Every Minute on the Minute for 20 Minutes:

5 Burpees

3 Snatches

Your score will be total pounds successfully lifted. For Example, if I did 95lb snatches and I made all three reps in every minute, my score would be 5,700
You have one opportunity to change your weight

Fitness

Four – Five Sets:

Split Stance Romanian Deadlift (8 Reps)

Ab Wheel Roll Outs (12-15 Reps)

Fitness

Metcon (AMRAP – Reps)

Every Minute on the Minute for 20 Minutes:

5 Burpees

10 Kettlebell Swings

Group Class


Shifted Fitness & Performance – Group Class

Fitness & Performance

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here