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Categorized as: Workout of the Day

7.28.17

Three sets of:
Bulgarian Split Squats x 8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters/Row 500 Meters
8 Ground to Overhead (135/95 lbs)
FITNESS
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters
10 Thrusters

Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken.

7.27.17

PERFORMANCE
A.
Five sets of:
Push Press x 5 reps
Rest 2 minutes

B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
FITNESS
A.
Five to Six sets of:
Push Press x 10 reps (barbell or dumbbell)
Single-Leg Hip Bridge x 10 reps each leg @ 3011

B.
Four rounds for time of:
10 Renegade Rows
20 Wall Ball Shots

 

Group Class


Shifted Fitness & Performance – Group Class

Performance

Five Sets

Clean (1.1.1)

Rest 10 seconds between singles

Rest 2 minutes between sets

Fitness

Four to Five Sets

Death March (16 Reps)

Reverse Snow Angels (20 Reps)

Performance

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (32/24 kg)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps (24″/20″)

10 Push-Ups

Fitness

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings

5 Strict Supinated-Grip Pull-Ups

Rest exactly 4 minutes, and then . . .

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Walking Lunges with KB/DB Farmer’s Carry

10 V-Ups

7.25.17

PERFORMANCE

Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more (36 minutes total, 18 minutes of work)

 

FITNESS

Against a three minute running clock, complete:
350/300 Meter Row
Jumping Lunges or Alternating Reverse Lunges x Max Reps

Rest 3 minutes, and then

Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Stationary Dips x Max Reps

Rest 3 minutes, and repeat both portions twice more (36 minutes total, 18 minutes of work)

7.24.17

PERFORMANCE
A.
Five sets of:
Deadlift x 4 reps
Rest 20 seconds
Ring Dips x 10 reps @ 21X1
Rest 2 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups
FITNESS
A.
Four to Five sets of:
Deadlift x 8 reps @ 30X1
Push-Ups x 10-15 reps
Hollow Hold x 30 seconds

B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds

 

7.21.17

PERFORMANCE

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/25lbs)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

 

FITNESS

A.

Four sets of:
Single-Arm Dumbbell Press x 6 reps each arm
Romanian Deadlift x 8 reps @ 30X1
Side Planks x 45 seconds each side

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps

7.20.17

PERFORMANCE
A.
Five sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes

B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
FITNESS
A.
Five sets of:
Goblet Squats x 10 reps @ 3111
(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats)
Supine Ring Row x 12 reps

B.
Four rounds for time of:
20 Walking Lunges
20 V-Ups

 

7.19.17

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

Build from 65% to today’s heavy complex.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

 
FITNESS
A.
Four to Five sets of:
Station 1 – Romanian Deadlift x 10 reps
Station 2 – Ab-Wheel or Barbell Roll-Outs x 15 reps

B.
Three rounds for time of:
500 Meter Row
10 Burpees Over the Erg

7.18.17

PERFORMANCE
A.
Four sets of:
Bench Press x 6 reps
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run or 500 Meter Row
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
FITNESS
A.
Three to Four sets of:
Bench Press x 10 reps
Pull-Ups x 6 reps (any grip, no kip)
Supine Leg Lifts x 15 reps @ 3011
(lower back remains in contact with the floor and take theee Seconds to lower legs down to 6″ off of floor.

B.
Five rounds for time of:
400 Meter Run or 500 Meter Row
30 Kettlebell Swings
20 Push-Ups

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6.17.17

PERFORMANCE & FITNESS

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
30 Wall Ball Shots (20/14 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.