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Categorized as: Workout of the Day

Monday

Shifted Fitness & Performance – Burn

Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB High Pulls

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls (20/14)(14/10)

10 Alt. DB Snatch (50/35)(20/25)

Rest 3:00 b/t Sets

-16:00 Hard Cap-

Finisher

Metcon (No Measure)

Tabata (:20 On/ :10 Off, 8 Rounds Each Movement)

MOVEMENT 1: Jumping Air Squats

MOVEMENT 2: Strict Pull-Ups

MOVEMENT 3: Weighted Wall Sit (Plate or Wall Ball)

MOVEMENT 4: V-Ups

*No score. Goal is to not stop moving in any work period.

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY:

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 3)

*-9:00 CAP-

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tempo Deadlifts (30X1)

MIN 2 – 2 Wall Walks or 5 Strict HSPU

*Building to Workout Weight

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)

Max Deadlifts (275/185)|(185/125)

*Score is Deadlifts Each Round

Saturday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA DB Split Stance Presses

Immediately into …

1-2 ROUNDS

2 Burpee Box Jump Overs

4/4 SA DB Muscle Snatches

6/6 SA DB Thrusters

*5:00 Hard Cap

Workout

Metcon (Time)

FOR TIME

10-20-30-20-10

Alt. DB Snatches

5-5-5-5-5

Burpee Box Jump Overs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Box Squats

:30 Side Plank/Side

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Musical Wall Balls

Then…

3 ROUNDS

10 Walking Lunges

10 KB DL

10 KB Russian Swing

10 Sit-ups

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Toes to Bar

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Finisher

Metcon (No Measure)

NOT FOR TIME:

400m Partner Farmers Carry (70/53)

80 Partner Leg Throws

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

10 Glute Bridges

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
***Start @ 25:00 MARK

Finisher

Metcon (No Measure)

3 Rounds:

15/15 Goblet Single Leg Box Squats

Immediately Into…

1:00 Wall Sit

15 V-Ups

Immediately Into…

1:00 Tuck-Up Hold

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200m Row into…

*10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Leg Swings

*In between each movement, perform 20 Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

1000M Row

In the remaining time, immediately into …

AMRAP of…

10 Box Dips

20 American KB Swing (53/35)

30 Double Unders

Metcon (Time)

@ 15:00 MARK

For Time:

10-20-30-20-10

Alt. DB Snatches (50/35)(40/25)

5-5-5-5-5

Up-Down Box Jump Overs (24/20)

*-12:00 Time Cap-

Finisher

Warm-up (No Measure)

3 SETS

8/8 Single Arm KB Floor Press

10/10 KB Side Bends

8/8 Single Arm KB Bent Over Row

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

15 Cal Bike…Then

AMRAP x 4 MINUTES (moderate intensity)

10 Boot Strappers

8/8 Leg Swings (Forward and Back)

6 Burpees

into…

AMRAP x 4 MINUTES (high intensity)

10 Air Squats

8 Sit Ups

6/6 DB Suitcase Deadlifts

Workout

Metcon (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10

DBL DB Deadlift (50/35)(40/25)

10-9-8-7-6-5-4-3-2-1

V-Ups

-14:00 Hard Cap-

*DB can go inside or outside of legs

* scale V-ups to tuck-ups

Metcon (AMRAP – Reps)

@18:00 MARK

EMOM x 12 MINUTES (3 ROUNDS)

MIN 1 – 15 Burpees

MIN 2 – :45 Max Alt. Lunges

MIN 3 – 15/10 Cal. Bike

MIN 4 – :45 Max Ring Rows

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (7×2)

EMOM x 14 MINUTES

ODD- 2 TNG Power Cleans*

EVEN- :30-45 Handstand Skill Work

*Build to a heavy double

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

Finisher

Metcon (No Measure)

FLOW:

1:30 Pigeon- Right

1:30 Pigeon- Left

1:30 Frog Pose

1:30 Bottom of Squat Hold

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

NCFIT Baseline – Aerobic (Distance)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is max meters on the rower. Please also note your mile time.

**Rest 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
*Start @17:00 Mark*

Tuesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1 ROUND (7 min cap)

:45 Bike (legs only)

10 Up-Downs w/step forward

:45 Bike (arms only)

10 Burpees w/step forward

:45 Bike (arms & legs)

10 Burpees

Workout

Metcon (Time)

7 ROUNDS FOR TIME

12/10 Cal Bike

10 Burpees

-16:00 Hard Cap-