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Categorized as: Workout of the Day

8.21.17

PERFORMANCE

A.
Take 20 minutes to find today’s 1-RM Clean & Jerk

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups

 

FITNESS

A.
Four sets of:
Kettlebell Swings x 20 reps
Dumbbell Walking Lunges x 20 steps
Side Plank x 30-45 seconds each side

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

 

8.19.17

PERFORMANCE

In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings (24/16 kg)
250 Push Press (95/65 lbs)
200 Pull-Ups
150 Box Jump-Overs (24″/20″)
1600 Meter Medicine Ball Relay

 

FITNESS

In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings
200 Dumbbell Push Press
100 Strict Pull-Ups
100 Box Step-Overs with Dumbbells
1600 Meter Medicine Ball Relay

 

8.18.17

FITNESS & PERFORMANCE

Group Class


Shifted Fitness & Performance – Group Class

Performance

Back Squat (Every 2 Minutes for 10 Minutes 2 Reps )

Start first set around 80% and build from there

Fitness

Four Sets:

Goblet Squat (10 Reps)

Single Arm Dumbbell Rows (10 Reps Each Arm)

Hollow Hold (30 Seconds)

Performance

Metcon (4 Rounds for time)

Four sets for times of:

20 Wall Ball Shots (20/14 lbs to 10′)

10 Toes to Bar

5 Power Cleans (155/105 lbs)

Rest 2 minutes

Fitness

Metcon (4 Rounds for time)

Four sets for times of:

20 Wall Ball Shots

20 Kettlebell Swings

Rest 2 minutes

8.16.17

PERFORMANCE

A.

Every 90 seconds, for 12 minutes (8 sets):
Shoulder Press
*Set 1) 3 reps
*Set 2) 2 reps
*Set 3) 1 rep
*Set 4) 3 reps
*Set 5) 2 reps
*Set 6) 1 rep

*Set 7) 1 rep

*Set 8) 1 rep

 

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4) Assault Bike x Max calories in 30 seconds
Minutes 5-8) Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12) Burpees x Max reps in 30 seconds

FITNESS

A.
Three to Four sets of:
Barbell or Dumbbell Shoulder Press x 10 reps
Single Leg Hip Bridge x 10 reps each leg
Double-Under Practice x 60 seconds

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4)Assault Bike x Max calories in 30 seconds
Minutes 5-8) Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12) Burpees x Max reps in 30 seconds

8.15.17

FITNESS & PERFORMANCE

A.
Five sets of:
Deadlift x 5 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 20 reps
Rest as Needed

B.
For time:
Row 2000 Meters

8.14.17

PERFORMANCE

A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)

 

FITNESS

A.
Four sets of:
Front Squat (Barbell or Dumbell) x 10 reps @ 3011
Strict Pull-Ups x 8 reps
Plank Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Thrusters
10 Box Step-Ups with Dumbbells in Farmer’s Carry

8.11.17

FITNESS & PERFORMANCE

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Single-Arm Dumbbell or Kettlebell Row x 12 reps each arm @ 21X0

B.
For time:
400 Meter Run
50 Wall Ball Shots (20/14)
40 Box Jumps or Step-Ups (24″/20″)
30 Dumbbell Shoulder to Overhead (45/25)
20 Toes to Bar
400 Meter Run

8.10.17

PERFORMANCE

A.
Six sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups
FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 3011
Dumbbell Bench Press x 10 reps
Side Planks x 45 seconds each side

B.
Five rounds for time of:
5 Calories of Assault Bike
10 Push-Ups
20 Kettlebell Swings (24/16 kg)

8.9.17

PERFORMANCE

A.
Take 15  minutes to build to today’s 1-RM Split Jerk

B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

FITNESS

Four sets of:
Dumbbell Shoulder Press x 10 reps
Alternating Dumbbell Lunge x 10 reps each leg
Supine Leg Lifts x 15 reps @ 3011
(lower back remains in contact with the floor)

B.
Three sets of:
Row 300/250 Meters
10 Dumbbell Man-Makers
Rest 2 minutes