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Categorized as: Workout of the Day

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5/5 Single Arm DB Strict Press

100m Row

10 Single Arm DB Deadlift

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

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

12 Sit-Ups

12 Air Squats

300/250m Row

Metcon

Metcon (Time)

@18:00 MARK

FOR TIME:

Run 200m

Immediately Into…

21-15-9-6-3

DB Strict Press (40/25)(30/15)

Ring Rows

Immediately Into…

Run 200m

-13:00 Hard Cap-

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS:

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings

7/7 Alt. Groiners

14 Barbell Hops

-7 min cap-

Deadlift Teaching- Then…

Set 1: 7 Tempo DL (32X1)- Empty BB

Set 2: 7 Deadlifts- Light weight

Strength

Deadlift (3-3-3-3-3)

Deadlift*

* Take 20 Minutes to Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

Friday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 BB Good Morning

10 Elbow Punches (behind neck)

5 BB Strict Press (behind neck, close hands)

10 Alt. V-Ups

Then…

5 Deadlift

5 Hang High Pull (extension)

5 Hang Muscle Clean (elbow speed)

5 Hang Power Clean (receiving position)

5 Push Press (flow overhead)

3 Jump and Punch Drill*

5 Push Jerk

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2:00 Bike

:15 Fast

:45 Recovery

Then…

3 ROUNDS

8 Bootstrappers

6 Alt. Cossack Squats*

4 Up-Downs (no push-up burpee)

Workout

Metcon (Time)

FOR TIME*

30-20-10-20-30

Cal Bike

KB Goblet Squats (53/35)

*10 Burpees After Each Full Set

-20:00 Hard Cap-

Metcon (No Measure)

3 Sets Not For Time:

10/10 DB Bulgarian Split Squat

15/15 Feet Elevated Single Leg Glute Bridge

:30/:30 Single Leg Glute Bridge Hold

-1:00 Rest in b/w Rounds-

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**8 MIN CAP**

Then…Barbells Out…

8 Snatch Grip Deadlifts

8 Behind the Neck Push Press

8 Snatch Balance

8 Hang Muscle Snatch

8 Power Snatch

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 22/18 Cal Bike

MIN 3 & 4 – 12 Burpee Over Bar + 5 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Reverse Snow Angels- SLOW

1:00 Shoulder Internal/ External Rotations- On Floor

1:00 Hip Internal/ External Rotations

1:00 Scorpion

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

1:00 Pigeon/ Ea. leg

1:00 Bird Dogs

1:00 Reverse Snow Angels

Then…

3 Rounds of…

10 Russian KBS → 10 KB Swings

:30 Mountain Climbers + :30 Plank → 10 Sit-Ups

10 Step Ups→5 Box Jumps

→ = Progress to movement on 3rd Round

Workout

Metcon (Time)

2 ROUNDS FOR TIME

21-15-9

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

Sit-Ups

Box Jumps (24/20)

-16:00 Hard Cap-

Metcon (AMRAP – Rounds and Reps)

@ 20:00 MARK

AMRAP X 10 MINUTES:

10 DB Push-Ups

10 Renegade Rows

10 DB Thrusters

*RX+ 40/25, RX 25/15

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

1:00 Row

16 Plank Shoulder Taps

8 Step Ups

6 Up-Downs

Workout

Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…

20/15 Cal Row

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)
Score is your slowest round!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

4 ROUNDS:*

20 Single-Unders → :20 Double-Under practice

10 Air Squats → 10 Alt. Bodyweight Lunges

5 KB Sumo DL + 5 Upright Rows → 5 SDHP

* = Progress to Movement After 2 Rounds

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

5 KB SDHP (53/35)(35/26)

10 Alt. KB Reverse Lunges (53/35)(35/26)

20 Double-Unders

-Rest 1:00 b/t Sets-

* Score total rounds and reps for all 3 AMRAPS

Metcon (AMRAP – Reps)

@ 22:00 MARK

Every 2:00 Minutes For 8:00 Minutes (E2MOM8)

200m run

Max Dumbell Push-Press (40/25)

*Score Dumbell Push Press Max Reps

Tuesday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups

10 Scap Pull-ups

:30 Hollow Rocks

Then…2 Rounds:

8 Hollow > Superman (4/ ea. way)

8 Kip Swings

3 Big Kip Swings

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-