Categorized as: Workout of the Day

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

8 Minute AMRAP-

8/8 DB Deadlift

8/8 DB Hang Power Clean

8 Air Squats

8 Groiners

:30 plank hold

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

P1 – 6 DB Thrusters + 6 Burpees Over DB (40/25(25/15)

P2 – Max Box Jumps (24/20)

*Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. *Score is the total number of combined Box Jumps.

*Scale box jump height before switching to Step-ups!

Metcon (AMRAP – Rounds and Reps)

-@20:00 MARK-

AMRAP x 14 MINUTES*

2-4-6-8-10 …

DB Power Cleans (50/35)(35/20)

Ab Mat Sit Ups

*After each full set of DB Power Cleans and Situps, perform 10 Air Squats.

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.

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row

7 Boot Strappers → Air Squats→ Air Squats w/ Tempo (32X1)

7 Knee Push-ups → Push Ups → Negative Push ups

7 Scap Pull-ups → Kip Swings → Big Kip Swings

7 Sit-ups → :20 Hollow Hold→:20 Hollow Rocks

→ = progress to movement each round

Workout

Metcon (6 Rounds for reps)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (53/35) (For Feet)

MIN 4 – Ab Mat Sit-Ups

*:45 work / :15 rest for all movements

*Score each round separately for reps

*Every 4 ft. = 1 rep on the Farmers Carry

Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridges

immediately into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

10 Iron Crosses

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

8 DB Snatches (Right Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Right Arm) ((50/35)(35/20)

50 Double-Unders

8 DB Snatches (Left Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Left Arm) (50/35)(35/20)

-Rest 3:00-

Repeat AMRAP!

*Pick up where you left off

Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

30 Weighted Russian Twists (each side)

:30 Side Plank (R/L)

30 Superman (hold :02 @ top)

*Rest as needed in b/w sets

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Inchworms

25’ Crab Walk

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike (:30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 Jumping Air Squats

5/5 Single Leg Glute Bridge-Ups

5 Straight Arm Kettlebell Swings

5 High Pull + Punch Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Cal Bike

25 Kettlebell Swings (53/35)(35/26)

-16:00 Time Cap-

Metcon (5 Rounds for time)

@ 20:00 MARK

5 SETS

200m Run

10 Burpees

-Rest 1:00 b/t Sets

-15:00 CAP-

*Score is time each round

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

*10 Min Time Cap

Sunday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA Front Squat

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike

10 Plate G2OH (45/35)(35/25)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

*Score is total amount of rounds and reps completed after the 4th round

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Jog

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS —

With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into… 1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes To Bar/ Hanging Knee Raises

10 DBL DB G2OH

Partner Metcon

Metcon (Time)

PARTNER WORKOUT

*IN TEAMS OF 2…FOR TIME:

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers but can split work between the two in any way.

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

*After AMRAP

Barbells Out….

2 Rounds:

7 Behind the Neck Presses (Wide Grip)

7 Snatch High Pulls

7 Muscle Snatches (no bend in the knees in the catch)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

*Same weight for Lunges and Snatches

*It is not a power snatch, it is a muscle snatch – no legs!

Finisher

Metcon (No Measure)

Complete one of the fitness boxes on your Bingo Card!