Categorized as: Workout of the Day

Group Class


Shifted Fitness & Performance – Group Class

Performance

Deadlift (E3x15 min 5 reps)

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

Ground to Overhead x 10 reps (135/95 lbs)

100 Meter Run

Burpee Pull-Ups x 10 reps

100 Meter Run

Fitness

3-4 Rounds

Deadlift (8 reps)

Russian Step-Ups (10 reps per leg)

V-Ups (15-20 reps)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Dumbbell Man-Makers

100 Meter Run

10 Burpees

100 Meter Run

9.28.16


Shifted Fitness & Performance – Group Class

Performance

Power Clean (Five sets of 2.2.2 )

Rest 10 seconds between doubles and 2-3 minutes between sets

Fitness

Four sets of the following:

Deadlift (8 reps at 3011)

Double-Unders (60 seconds of practice)

Strict Pull-Up (6 reps at 2110)

Performance

Perf: Metcon (3 Rounds for time)

Three sets of:

100 Double Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes

Fitness

Fit: Metcon (3 Rounds for time)

Three Sets of:

Row 350 Meters

Farmer’s Walk x 200 Meters

Rest 3 Minutes