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Categorized as: Workout of the Day

8.31.17

PERFORMANCE

A.
Five sets of:
Shoulder Press x 3 reps
Rest 2 minutes

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (115/75 lbs)
7 Toes to Bar

FITNESS

A.
Three sets of:
Single-Arm Dumbbell Press x 8 reps each arm
Kettlebell Swings x 20 reps
Side Planks x 45 seconds each side

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (Dumbbell or Barbell)
7 Toes to Bar

8.30.17

PERFORMANCE
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 or Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 or Row 500 Meters
FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 or Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Or Row 500 Meters

 

Compare results to March 21st

8.29.17

PERFORMANCE
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
FITNESS
A.
Three to four sets of:
Good Mornings x 10 reps @ 3011
Single Arm Kettlebell Overhead Hold x 45 Seconds  each arm
Plank Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-ups
10 L-seated Dumbbell Press
15 Kettlebell Swings

 

8.28.17

PERFORMANCE

A.

Four sets of:
Front Squats x 8 reps @ 30X1
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)

B.
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row

FITNESS

Four  sets of:
Front Squats x 8  reps @ 30X1
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)

B.
Three rounds for time of:
400 Meter Run
30 Air Squats

8.26.17

PERFORMANCE
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Kettlebell Front Squats (24/16kg)

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)
FITNESS
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-ups

10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Step-Overs

 

8.25.17

PERFORMANCE

8.24.17

PERFORMANCE

A.
Four sets of:
Bulgarian Split Squat x 10 reps each leg @ 30X1
Strict Supinated Grip Wighted Pull-Ups x 5 reps

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees
FITNESS
A.
Four sets of:
Bulgarian Split Squat x 10 reps each leg @ 30X1
Strict Supinated Grip Pull-Ups x 4-6 reps

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

8.23.17

PERFORMANCE

Four sets of:
Deadlift x 6 reps (Touch & Go Reps)
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 2 minutes

B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

 

FITNESS

Four sets of:
Romanian Deadlift x 8 reps @ 3010
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100-feet each arm
Rest 45 seconds
Hollow Rocks x 30-45 seconds
Rest 45 seconds

B.
Four rounds for time of:
25 Kettlebell Swings
15 Push-Ups

8.22.17


Shifted Fitness & Performance – Group Class

Performance

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Thrusters (95/65 lbs)

10 Box Jumps (24″/20″)

400 Meter Run

Fitness

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Dumbbell Thrusters

10 Box Step-Overs with Dumbbells

250 Meter Row

8.22.17

PERFORMANCE