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Our Blog - Shifted Fitness & Performance

Friday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

8 Cal Bike

8 Scap Push-ups

8 Arm Haulers

8 Scorpions

:30 Hollow Hold

10 Leg Swings

Workout

Metcon (4 Rounds for reps)

TABATA

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Push-Ups

TABATA 2 – Tuck-Ups

TABATA 3 – Devil’s Press (40/25)(30/15)

TABATA 4 – Cal. Bike

TABATA 5- DBL OH DB Hold

-Rest 1:00 b/t Each Full Tabata-

Finisher

Metcon (No Measure)

3 SETS

20 DB Floor Press

20 Banded Hamstring Curls

20 Heel Taps Over DBs

-Rest as Needed b/t Sets-

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 7:00

100m Jog

8 Glute Bridge-ups w/toes up

4/4 Spiderman Lunge

:30 Row

8 Straight Leg Sit-ups

4/4 Single Arm Ring Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 20 Arm Haulers

MIN 3 – 200m Run

MIN 4 – 15 Ring Rows
Score is the total amount of reps

*Run= 1 rep/ 50m

Metcon (AMRAP – Rounds and Reps)

@20:00 MARK

AMRAP x 10 MINUTES

15 Plate Ground to Overhead (45/35)(35/25)

30 Mountain Climbers

Thursday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Mountain Climbers

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

10 Plate G2OH

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Extended Warm-up

Metcon (No Measure)

8 MINTUTES BAR MUSCLE UP OR CHEST TO BAR PRACTICE…

Beginner: Kip swings, banded lat. pull downs, banded strict pull ups, feet elevated ring rows

Intermediate: Kipping pull-ups,/chest to bar, strict pull ups, hips to bar

Advanced: bar muscle up practice, BMU complex, connecting BMU

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Up-downs to Plate (45#)

7 Bar Muscle-Ups

-22:00 Minute Time Cap-
RX+- BMU, RX- burpee chest to bar

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Wall slides

1:00 Scorpions

1:00 Forward fold

1:00 Iron Crosses

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Yoga Push-Ups

10 KB Romanian DL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 Russian KBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Burpees

*Every round each movement increases by 1 rep.

Metcon (Time)

@ 18:00 MARK

With a Partner For Time:

70/50 Cal Bike

400m Farmers Carry (70/53)(53/35)

*Can Split Up Work Anyway

**No running on the farmers carry!

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

25 ft. Heel Walk

25 ft. Toe Walk

Into…

1:00 Elbow Punches with Barbell (Back Rack)

10 Strict Press

5 Behind the neck strict press

5 Push Press

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS (4:00)

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS (4:00)

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS (4:00)

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals. (You will have 3 scores)

Ex)

Round 1:

Set 1- 1:23

Set 2: 1:10

SCORE 1= 1:10

Tuesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

400m Run

then…

Grab a pair of light kettlebells …

2 ROUNDS

10 DBL Sumo KB Deadlifts

30 Single-Unders → 30 Double-Unders (or :30 of practice)

5/5 Single Arm Russian KBS → 10 DBL Russian KBS

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alternating Dumbell Snatches (50/35)(40/25)

30 Double-Unders

20 Air Squats

Metcon (Time)

@ 16:00 MARK

FOR TIME:

18-15-12-9-6-3*

DB Deadlifts (40/25)(35/20)

DB Push Press

*200m Run after each full Set (workout ends with 200m run)

-15:00 Hard Cap-

Monday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS:

10 Bird Dogs

10 Cal. Row

10 Single Leg V-ups

10 Alt. Step-Ups

:30/:30 Pigeon on Box

Workout

Metcon (2 Rounds for reps)

2 ROUNDS FOR REPS

1:30 MAX Walking Lunges

-:30 Rest-

1:30 MAX Cal. Row

-:30 Rest-

1:30 MAX Sit-Ups

-:30 Rest-

1:30 MAX Box Jumps (24/20)

-:30 Rest-

Metcon (AMRAP – Reps)

@20:00 MARK

ALTERNATING TABATA:

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Alt. V-Ups

MOVT 2 – Plate Gun Hold (35/25)

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow

*RX+- Knee to Elbow, RX-TTB, Scaled- hanging knee raises
Score is max total reps of FS & K2E combined.

Sunday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

AMRAP x 5

5 Push Up to Down Dog

5 DB Strict Press

5 DB Front Squats

5 DB Bent Over Row

15 Single Unders → Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

4 DB Thrusters

8 Ring Rows

12 V-Ups

16 Double-Unders

Saturday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

150m Row

5 DBL KB Sumo Deadlift

3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings

:15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2 …

“TAILPIPE”

6 ROUNDS FOR TIME

P1 – 250m Row

P2 – DBL KB Front Rack Hold

-18:00 Hard Cap-