Categorized as: Workout of the Day

Group Class

PERFORMANCE

A.
Take 15 minutes to work on Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

FITNESS

A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Dumbbell Shoulder Press x 12 reps @ 2011
Banded Face Pulls x 12 reps @ 2111

B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 60 seconds
60 Seconds of Pull-ups
Rest 60 seconds

Score = Calories plus reps for each round separately

FITNESS & PERFORMANCE

In teams of two, partners alternate tasks to complete 10 rounds of:
10 Toes to Bar
10 Burpee Box Jump Overs
400 Meter Run

Partner A will perform 10 toes to bar, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 400 meters. When Partner A completes the 400 meter run, Partner B will begin the 10 toes to bar, and so on until the team has completed a total of 10 rounds.

Group Class


Shifted Fitness & Performance – Group Class

Performance

Every 3 Minutes for 12 Minutes Complete both of the following movements (4 sets total)

Walking Lunges (20 Reps)

Dumbbell Floor Press (8 Reps)

Fitness

12 min EMOM

Goblet Squat

Dumbbell Floor Press (8 Reps)

Prone Plank (45 seconds)

Fitness & Performance

Metcon (Time)

21 Bar Facing Burpees

3 Thrusters (115/75)

18 Bar Facing Burpees

6 Thrusters

15 Bar Facing Burpees

9 Thrusters

12 Bar Facing Burpees

12 Thrusters

Group Class

PERFORMANCE
A.
Every 90 seconds for 12 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

At the 10 minute mark complete

60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Burpees
Rest 30 seconds
60 seconds of Push Press
Rest 30 seconds
60 seconds of Rowing

At the 18 minute mark complete

30 seconds of Assault Bike
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Push Press
Rest 30 seconds
30 seconds of Rowing

FITNESS
A.
3 Rounds of the following:
Station 1 – L-Seated Dumbbell Press x 10 reps @ 2111
Station 2 – Barbell Rollouts x 10 reps @ 3010

B.
r max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

At the 10 minute mark complete

60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Burpees
Rest 30 seconds
60 seconds of Push Press
Rest 30 seconds
60 seconds of Rowing

At the 18 minute mark complete

30 seconds of Assault Bike
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Push Press
Rest 30 seconds
30 seconds of Rowing

12.07.16

FITNESS

A.
Four Sets:
Station 1 – 20 DB Walking Lunges
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B.
For time:
Run 400 Meters
30 Russian Kettlebell Swings (Heavy)
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings
Run 400 Meters

PERFORMANCE
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
Run 400 Meters

12.06.16

FITNESS & PERFORMANCE

A. Spend 15 minutes working on any gymnastics skill that you have been working to master.

B.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

12.5.16

PERFORMANCE
A.
Every 2 minutes for 16 minutes
Deadlift x 6 reps
Dumbbell Shoulder Press x 6 reps

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

FITNESS

A.
Four sets of:
Romanian Deadlift x 8 reps @ 4111
Dumbbell Shoulder Press x 8 reps @ 2111

B.
For time:
Row 1000 Meters
60 Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

12.3.16

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

12.2.16 Group Class

PERFORMANCE
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B.
For time:
500 Meter Row (All out Effort)

FITNESS
A.
For Time:
40 Weighted Lunges (45lbs/25lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Dumbell Shoulder to Overhead (45lbs/25lbs)
600 Meter Run

B.
For time:
500 Meter Row (All out Effort)

Group Class


Shifted Fitness & Performance – Group Class

Performance

Clean and Jerk (20 minutes to build to today’s 1-RM )

Fitness

Romanian Deadlift (8 Reps)

Russian Step-Ups (10 Reps per leg)

Turkish Get Up (2 Reps each arm)

Performance

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (185/125 lbs)

6 Box Jumps (24″/30″)

9 Push-Ups

Fitness

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

100 Meter Run

3 Dumbbell Man Makers

6 Burpee Box Jump Overs