Categorized as: Workout of the Day

4.21.17

Fitness & Performance

A.
Three sets of:
Bench Press x 8 reps
Rest 60 seconds
Strict Pull-Ups x Max Reps or Pull-up Negatives x 5 Reps
Rest 60 seconds

B.
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings (70/53)
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run

4.20.17

PERFORMANCE
A.
Take 15 minutes to build to today’s 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 80% of today’s 1-RM
FITNESS
A.
Three to Four sets of:
Supine Ring Rows x 12 reps @ 2111
Jumping Squats with Barbell x 10 reps
Side Planks x 30 seconds each side

B.
Four sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Alternating Jump Lunges
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds

4.19.17


FITNESS & PERFORMANCE

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 10 reps each leg
Rest 60 seconds
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 10 reps at max weight
Rest 60 seconds

B.
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders

4.18.17

PERFORMANCE
A.
Four sets of:
Deadlift x 5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump up, then step down on these)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees
FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 20 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

 

Group Class


Shifted Fitness & Performance – Group Class

Fitness & Performance

Shoulder Press (5 sets 6 Reps)

Followed by 45 second hollow rocks

Performance

Metcon (Time)

In teams of two, complete five rounds each for time of:

250 Meter Row Sprint

10 Push Presses (155/105 lbs)

Fitness

Metcon (Time)

In teams of two, complete five rounds each for time of:

250 Meter Row Sprint

10 Dumbbell Push Presses

4.17.17

PERFORMANCE
A.
Four sets of:
Shoulder Press x 6 reps
Rest 90 seconds
Hollow Rocks x 45 seconds
Rest 90 seconds

B.
In teams of two, complete five rounds each for time of:
250 Meter Row Sprint
10 Push Presses (155/105 lbs)

 

FITNESS

A.
Four sets of:
L-Seated Dumbbell Shoulder Press 10 reps
Rest 45 seconds
Hollow Rocks x 45 seconds
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B.
In teams of two, complete five rounds each for time of:
250 Meter Row Sprint
10 Dumbbell Push Presses

4.14.17

PERFORMANCE
A.
Take 15 minutes and build to today’s 1-RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
30 Dumbbell Push Press (55/35 lbs)
30 Pull-Ups
FITNESS
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Turkish Get-Ups x 2 reps each arm
Double-Under Practice x 60 seconds

B.
For time:
20 Calories of Rowing
20 Wall Ball Shots
20 V-Ups
40 Kettlebell Swings
20 V-Ups
20 Wall Ball Shots
20 Calories of Rowing

4.12.17

FITNESS & PERFORMANCE
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

4.12.17

PERFORMANCE
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

 

FITNESS

A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 10 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

4.11.17

PERFORMANCE
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

 

FiTNESS

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Supine Ring Rows x 12 reps @ 2111
Push-Ups x 15 reps @ 2011

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees