PERFORMANCE & FITNESS
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Shifted Fitness & Performance – SFX

Metcon

Metcon (Time)

800 Meter Run

100 Air Squats

100 Push-ups

100 Jump Lunges

800 Meter Run

Strength

Ring Rows (10 Reps @2111)

GHD Hip Extension (10 Reps @3111)

GHD Hold (30 Seconds)

PERFORMANCE

Four sets of:
Deadlift x 6 reps
Rest  1 Minute
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 1 minute

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

FITNESS

A.
Three sets of:
Deadlift x 8 reps @ 3011
Dumbbell Z-Press x 8 reps
Plank from Elbows x 45 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells

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

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
FITNESS
A.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Alternating Lateral Lunges x 20 reps
Supine Leg Lifts x 15 reps @ 3011
(lower back remains in contact with the floor)

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Shifted Fitness & Performance – SFX

Strength

Four Sets:

Kettlebell Front Rack Walking Lunges (20 Reps)

Kettlebell Front Squats (20 Reps)

Metcon (Time)

Six Rounds For Time:

200 Meter Run

20 Kettlebell Swings

Core Complex

Four Sets:

30 seconds V-ups

15 seconds Rest

@ 3 Minute Mark

Four Sets

30 seconds Hollow Hold

15 second Rest

@ 6 Minute Mark

Four Sets

30 seconds Side Plank Lifts

15 seconds Rest

Shifted Fitness & Performance – Group Class

Fitness & Performance

Metcon (4 Rounds for reps)

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

FITNESS & PERFORMANCE

Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

PERFORMANCE
A.
Four sets of:
Back Squat x 6 reps @75%
Rest 2 minutes

B.
In teams of two, complete 10 rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
FITNESS
A.
Three sets of:
Back Squat x 10 reps @ 3011
Russian Step-Ups x 10 reps each leg
Ring Row x 10 reps

B.
In teams of two, complete 10 rounds for time of:
10 Burpee Box Jump or Step-Overs
10 Alternating Single-Arm Dumbbell Snatches

PERFORMANCE
A.
Four sets of:
Shoulder Press x 5 reps
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
FITNESS
A.
Four sets of:
Single-Arm Dumbbell Press x 8 reps
Kettlebell Swings x 20 reps
Plank x 45 seconds

B.
For time:
Row 1000 Meters

PERFORMANCE
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
60 seconds of Row (for Cals)
Rest 60 seconds

FITNESS
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Alternating Single-Arm Dumbbell Snatches
60 seconds of Alternating Cossack Squats
60 seconds of Dumbbell Push Press
60 seconds of Row (for Cals)
Rest 60 seconds