Our Blog - Shifted Fitness & Performance

Group Class 3.2.17

PERFORMANCE
A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

FITNESS
A.
Four sets of:
Strict Overhead Dumbbell Press x 10 Reps
Death March x 20 steps
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.

Group Class 3.1.17

PERFORMANCE
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 60-90 seconds between sets

B.
Every 3 minutes for 18 minutes:
400 Meter Run
Max Toes to Bar

Fitness
A.
Station 1 – Bent-Over Barbell Row x 10reps @ 2111
Station 2 – Barbell Roll outs x 10 Reps
Rest as needed between movements 4-5 sets

B.
Every 3 minutes for 18 minutes:
400 Meter Run
Max V-ups

Group Class 2.28.17

PERFORMANCE

A.
5 minutes of: Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

5 minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
For max reps:
3 Minutes oF Rowing
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing
3 Minutes of Ring Dips
3 Minutes of Push-Ups

FITNESS

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Supine Ring Rows x 10 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Hollow Hold x 30-45 seconds

B.
For max reps:
3 Minutes of Rowing
3 Minutes of L-Seated DB Presses
3 Minutes of Rowing
3 Minutes of Stationary Dips
3 Minutes of Push-Ups

Group Class 1.27.17

PERFORMANCE

A.
Every 90 seconds (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

FITNESS

A.
Three to Four sets of:
Back Squat x 10 reps @ 20X1
Rest 60 seconds
Supine Medicine Ball Leg Curls x 15 reps

B.
Five rounds for time of:
10 Strict Pull-Ups
15 Wall Ball Shots (20/14 lbs)
100-Meter Run

Group Class 2.23.17

FITNESS
A.
Four to Five sets of:
Front or Goblet Squat x 10 reps
Dumbbell Death March x 20 steps

B.
For time:
10 Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
20 Wall Ball Shots
10 Pull-Ups

PERFORMANCE
A.
Every 90 seconds for 15 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Group Class 2.22.17

PERFORMANCE

A.
Four sets of:
Single-Arm Press x 10 reps each arm
Rest 45 seconds between sets

B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)

Rest 2 minutes, and perform a total of four sets; note reps achieved in each set.

FITNESS

A.
Four sets of:
Single-Arm Press x 10 reps each arm
Rest 45 seconds

B.
Against a 3-minute running clock:
Row 500 Meters
Push-Ups x Max Reps

Rest 2 minutes, and perform a total of four sets; note reps achieved in each set.

2.21.17

PERFORMANCE
A.
Deadlift Every 90 seconds
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

FITNESS
A.
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Single-Arm Dumbbell Row x 10 reps each @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – V-ups x 20 Reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
40 Mountain Climbers
20 Alternating Dumbbell Snatches

Group Class 2.20.17

PERFORMANCE
A.
Every 2 minutes, for 12 minutes
Station 1: Ring Muscle-Ups or Bar Muscle-Ups x Max Reps in 45 seconds or muscle up practice
( Low Ring Muscle Up Progression/strict muscle up from seated position x 3-4 reps)

Station 2: Alternating Pistols x 20 reps
(if you’re proficient, add weight with a kettlebell)
Progression – to bench or to med ball

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

FITNESS

A.
Every 2 minutes, for 12 minutes (3 sets of each):

Station 1: 8 Rolls to Candlestick + 5 jump to ring support slow negative to the bottom of the ring dip position

Station 2: Pistol progression or rolling pistols

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 8 Pull-Ups

Group Class 2.18.17

PERFORMANCE
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
30 Double-Unders
10 Front Squats (155/105 lbs)
10 Toes to Bar

FITNESS
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
10 Burpees
10 Goblet Squats
10 Toes to Bar or Hanging Leg Raises

Group Class 2.17.17

PERFORMANCE
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

FITNESS
A.
Four sets of:
Snatch-Grip Romanian Deadlift x 10 reps
Rest 60 seconds
Single-Arm Dumbbell Press x 10 reps each
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Air Squats