fbpx

Categorized as: Workout of the Day

7.14.17

PERFORMANCE
A.
Five sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps

B.
For time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups
FITNESS
A.
Three sets of:
Romanian Deadlift x 8 reps @ 3111
Push-Ups x 15 reps @ 2011
Single-Leg Box Step-Up x 10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Side Plank x 30 seconds each side

C.
Complete as many rounds and reps as possible in 12 minutes of:
250 Meter Row
10 Dumbbell Thrusters

15 KB Swings

7.13.17

PERFORMANCE
A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

B.
Every minute, on the minute, for 12 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs)
Double-Unders x Max Reps
(Score total number of double-unders performed.)
FITNESS
A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

B.
Every minute, on the minute, for 12 minutes:
8 Alternating Dumbbell Snatches
Sit-Ups x Max Reps

(Score total number of sit-ups performed

 

7.12.17

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

B.
For time:
500 Meter Row
50 Kettlebell Swings (32/24kg)
100 Air Squats
500 Meter Row
FITNESS
A.
Four sets of:
Dumbbell Push Press x 10 reps
Alternating Cossack Squats x 20 reps
Prone Plank x 60 seconds

B.
For time:
400 Meter Run
25 Kettlebell Swings
50 Air Squats
500 Meter Row
20 Kettlebell Swings
40 Air Squats

7.11.17

PERFORMANCE
A.
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16kg)

60 Second rest

 
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 12
Station 3 – Hollow Rocks or Hold x 45-60 seconds

B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds

 

7.10.17

PERFORMANCE
A.
Three sets of:
Front Squat x 6 reps @ 30X1
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

B.
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

Repeat for Four Rounds

 
FITNESS
A.
Three sets of:
Front Squat x 6 reps @30X1

Five second negative pull-ups x 6 Reps (use band assistance if you can’t do a negative for five full seconds)

B.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 20 minutes of:
15/10 Calories of Assault Bike
25 Kettlebell Swings

 

7.8.17

PERFORMANCE
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible,
FITNESS
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Strict Pull-Ups
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Read MoreNo Comments

7.7.17

PERFORMANCE

Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)

 

FITNESS

Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
15 Goblet Squats

Group Class


Shifted Fitness & Performance – Group Class

Performance

Enter your load and reps for each set of deadlifts and push-ups. Increase weight with each set of deadlifts.

Deadlift (15 Reps)

Rest 20 seconds

Push-ups (Max Reps)

Rest 2 minutes

Deadlift (10 Reps)

Rest 20 seconds

Push-ups (Max Reps)

Rest 2 minutes

Deadlift (5 Reps)

Rest 20 Seconds

Push-ups (Max Reps)

Fitness

Three Rounds

Deadlift (8 Reps)

Strict Pull-up (8 Reps)

Side Plank (45 seconds each side)

Performance

Metcon (Time)

Three rounds for time of:

400 Meter Run or 500 Meter Row

20 Russian Kettlebell Swings (32/24kg)

20 Walking Lunges with (24/16kg) Kettlebells or (50/35lb) Dumbbells

Fitness

Metcon (Time)

Three rounds for time of:

400 Meter Run or 500 Meter Row

20 Russian Kettlebell Swings

20 Walking Lunges with Kettlebells or Dumbbells

7.5.17

PERFORMANCE
A.
Take 15-20 minutes to find today’s 1-RM Push Press

B.
For time:
Row 1000 Meters

immediately followed by…

Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)

immediately followed by…

40 Toes to Bar
FITNESS
A.
Three sets of:
Barbell Push Press 10 reps
Romanian Deadlift x 8 reps @ 3010
Elbows to Planks x 10 reps

B.
In teams of two, partners alternate rounds to complete five rounds each of:
10 Burpees
20 Dumbbell Push Press
30 Mountain Climbers (each step counts as one rep)

 

4th of July Hero Wod


Shifted Fitness & Performance – Group Class

Performance

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Fitness

Metcon (Time)

Three Rounds for time of:

30 DB ‘Squat’ Cleans

30 Pull-ups

Run 800 meters