Our Blog - Shifted Fitness & Performance

12.5.16

PERFORMANCE
A.
Every 2 minutes for 16 minutes
Deadlift x 6 reps
Dumbbell Shoulder Press x 6 reps

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

FITNESS

A.
Four sets of:
Romanian Deadlift x 8 reps @ 4111
Dumbbell Shoulder Press x 8 reps @ 2111

B.
For time:
Row 1000 Meters
60 Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

12.3.16

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

12.2.16 Group Class

PERFORMANCE
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B.
For time:
500 Meter Row (All out Effort)

FITNESS
A.
For Time:
40 Weighted Lunges (45lbs/25lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Dumbell Shoulder to Overhead (45lbs/25lbs)
600 Meter Run

B.
For time:
500 Meter Row (All out Effort)

Olympic Lifting


Shifted Fitness & Performance – Olympic Lifting

Snatch Balance (E2x6 minutes 3 Reps)

High-Hang Snatch (E2x8 minutes 3 Reps @60-70%)

Snatch (Every 90 seconds for 9 minutes 2 reps)

First rep power snatch, second rep squat snatch

Metcon (Time)

10 Snatches @80-85% For Time

If your lift is missed, you must complete 10 burpees before attempting again

Group Class


Shifted Fitness & Performance – Group Class

Performance

Clean and Jerk (20 minutes to build to today’s 1-RM )

Fitness

Romanian Deadlift (8 Reps)

Russian Step-Ups (10 Reps per leg)

Turkish Get Up (2 Reps each arm)

Performance

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (185/125 lbs)

6 Box Jumps (24″/30″)

9 Push-Ups

Fitness

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

100 Meter Run

3 Dumbbell Man Makers

6 Burpee Box Jump Overs

12.1.16

PERFORMANCE
A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk
B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps (30″/24″)
9 Push-Ups

FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 3011
Russian Step-Ups x 10 reps each leg
Turkish Get-Ups x 2 reps each arm

B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
100 Meter RUn
3 Dumbbell Man-Makers
6 Burpee Box Jump Overs

FITNESS
A.
Four sets of:
Back Squat x 8-10 reps
Plank to Elbows x 8 reps
Strict Pull-Ups x 8 reps @ 2110

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets

PERFORMANCE
A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

11/30/16


Shifted Fitness & Performance – Group Class

Performance

Back Squat (E3x 9min 5 reps @80%)

Metcon (AMRAP – Reps)

Performance Part B:

Against a 5 min clock

500 meter row

50 kettlebell swings

Max Strict pull ups

Rest 5 Min and repeat

Fitness

Four Rounds of the Following

Back Squat (8-10 reps)

Followed by:

Prone Plank x 8 reps each arm

Strict Pull-ups x 8 reps

Metcon (AMRAP – Reps)

Against a 5 minute running clock, complete:

500 Meter Row

50 Kettlebell Swings (24/16 kg)

Burpeesx Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Group Class


Shifted Fitness & Performance – Group Class

Performance

Push Press (E2x16 min 2-3 Reps)

Complete 3 reps until you no longer can, then go to 2 reps

Fitness

Three Sets of the Following:

Dumbbell Bench Press (8 reps)

You may use barbell if you prefer, if you do barbell, score your bench press in the performance section

Single Leg Deadlift (8 Reps Each Leg)

Double-Unders (60 seconds of practice)

Performance

Metcon (Time)

In teams of two, alternate sets to complete four each of:

10 Ground to Overhead

10 Box Jumps

400 Meter Run
Choose a weight that is challenging to move without rest through the ten reps

Fitness

Metcon (Time)

In teams of two, alternate sets to complete four each of:

10 Dumbbell Ground to Overhead

10 Box Step-Overs

400 Meter Run

11.29.16

PERFORMANCE
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Press x 2-3 reps. Complete 3 reps until you no longer can and then go to two reps.

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

FITNESS
A.
Three sets of:
Dumbbell or Barbell Push Press x 8 reps
Rest 60 seconds
Single-Leg Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

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