Categorized as: Workout of the Day

Friday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Front Squat → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time
*Score double unders only for each round

*If there are not enough rowers, row can be substituted for 75/60 Calories on bike or 1200 Meter Run

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Burpees

10 DB Strict Press

5/5 Single Leg DB RDLs

10 Lunges

:20 Hollow Hold

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 12/10 Cal. Bike

MIN 2 – 10 DB Weighted Lunges (50/35)

MIN 3 – 15 DB Push Press (35/20)

MIN 4 – 10 DB Bent Over Row (50/35)

Workout

Start @ 20:00 Mark

Metcon (Time)

WORKOUT

FOR TIME

9-12-15-18-21*

Alt. DB Snatch (50/35)

V-ups

*100m Run b/t

Rounds.

*12 Minute Time Cap

Finisher

Metcon (No Measure)

2-3 SETS

1:00 KB Calf Smash (Ea.

Leg)

1:00 Bar Hang

20 Banded Hamstring Curls

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 High Jump Single-Unders or Double Unders

10 DB Deadlifts

10 DB Hang Squat Cleans

:30 Farmer’s Hold

:30 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

60 Double-Unders

40 Sit-Ups

20 DB Deadlifts (40/25)

100m KB or DB Farmer’s Carry (53/35)

20 DB Hang Squat Cleans (40/25)

Workout

Begin at 20:00 Mark

Metcon (AMRAP – Rounds and Reps)

STATION 1

3 Minute AMRAP

10 Weighted Step-ups (25/15)

10 MB Push Press (20/14)

*1 Minute Rest

Metcon (AMRAP – Reps)

STATION 4

1:00 Wall Sit

1:00 Plank

1:00 Wall sit

*1 Minute Rest
1 rep for every 10 seconds

Metcon (AMRAP – Rounds and Reps)

STATION 3

3 Minute AMRAP

10 Weighted Step-ups (25/15)

10 MB Push Press (20/14)

*1 Minute Rest

Metcon (AMRAP – Reps)

STATION 4

1:00 Wall Sit

1:00 Plank

1:00 Wall sit
1 rep for every 10 seconds

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

*18 Minute Time Cap

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

200 Meter Run

then

Line Drills:

Knee Hugs

Toy Soldiers

Quad Pulls

Lunge with rotation

Ostrich Walk

then

10 Leg Swings Each Leg

then

Rowers and Bikes out

Two Rounds:

:30 Sprint on Each

Workout

Metcon (Time)

5 SETS FOR TIME

250m Row

200m Run

20/15 Cal. Bike

-Rest 2:00 b/t sets-
23 Minute Cap

Score time on the clock at the completion of fifth round – do not subtract rest

Optional Finisher

Warm-up (No Measure)

4:00 Couch Stretch (2:00/Each Side)

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

High Knees down and back

10 KB Deadlifts

Butt Kickers down and back

10 Russian Kettlebell Swings

6 Alt. Step-Ups + 4 Box Jumps

10 American Kettlebell Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

100m Run

10 Kettlebell Swing (53/35)

10 Box Jumps (24/20)

-Rest 2:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Sit-Ups

4 Hollow Rocks

-Rest 2:00-

Metcon (AMRAP – Reps)

On a 5:00 Clock

Max Wall Balls…

Every minute perform 5

Burpees

-Rest 2:00-
score total wall balls

Metcon (Calories)

On a 5:00 Clock

Max Cal Bike

Every minute perform 5

Burpees
Score total calories

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

10 Alt. Groiners

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom of squat)

Strength

Back Squat (5-5-3-3-1-1)

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

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

Sets of 5 at Moderate weight

Sets of 3 atModerate-Heavy Weight

Single Reps at Heavy weight

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Time Cap 8:00-

Monday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal. Row

:30 Bike (Arms Only → Legs Only → Both)

20 Mountain Climbers

Workout

Metcon (Time)

5 ROUNDS FOR TIME

21/18 Cal. Row

15/12 Cal. Bike

9 Burpees

-18:00 Hard Cap-

Workout

Metcon (AMRAP – Reps)

8 Sets of each Tabata:

TABATA 1 – Plate Gun Hold

(Athlete Choice)

TABATA 2 – Russian KBS

(53/35)

TABATA 3 – KB Sumo DL

High Pull (53/35)

-1:00 Rest b/t Tabatas

Monday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-

AMRAP X 5 MINUTES

:30 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

:30 PVC Pass Throughs

Extended Warm-up

Warm-up (No Measure)

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME

40-30-20

Deadlift (185/125)|(135/95)

DB Push Press (50/35)|(35/25)

Box Jump (24/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400 Meter Run

then…

Quad Pulls

Toy Soldiers

Ostrich Walk

Inch Worms

High Knees down and back

Butt Kickers down and back

Side Shuffle down and back

Kareoke down and back

Workout

1 Minute Rest Between Metcons

Metcon (AMRAP – Rounds and Reps)

5 MINUTE AMRAP

15 DB Thrusters (35/20)

100m Run
*1 minute Rest

Metcon (AMRAP – Rounds and Reps)

5 MINUTE AMRAP

15 KB Swings (53/35)

100m Run
*1 minute Rest

Metcon (AMRAP – Rounds and Reps)

5 MINUTE AMRAP

15 Up-Downs

100m Run

Workout

BEGIN AT 20:00 MARK

NO Rest Between Metcons

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP

5 Push-ups

5 Burpees

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP

5 Dumbbell Rows (35/20)

5 Dumbbell Front Squats

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP

10 Alt. Reverse Lunges

:30 Plank

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP:

10 V-ups

:10 Hollow Hold