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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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Group Class


Shifted Fitness & Performance – Group Class

Performance

E2x18 minutes complete the following movements:

Muscle-ups (90 seconds x Max Reps)

Strict Handstand Push-ups (90 seconds x Max Reps)

Pistols (20 Reps alternating)

Fitness

Pull-ups (Supinated Grip 12 reps)

L-Seated Dumbbell Press (12 reps (or strict handstand push-ups))

Pistols (Or single leg squats x 20 reps)

Performance

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest to Bar Pull-Ups

10 Ring Dips

15 Wall Ball Shots (20/14 lbs)

Fitness

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 Wall Ball Shots (20/14 lbs)

11.28.16

PERFORMANCE
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle Ups x 90 sec max reps
Station 2 – Strict Handstand Push-Ups x 90 sec max reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 12 reps
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 12 reps
Station 3 – Alternating Pistols or single leg squats x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

Group Class


Shifted Fitness & Performance – Group Class

Metcon (Time)

In teams of two, complete:

100 Pull-Ups

300 Meter Farmer’s Carry (72/53lbs swap weights as often as needed)

100 Wall Ball Shots

300 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

300 Meter Farmer’s Carry

Partition the reps however you would like.

11.26.16

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
300 Meter Farmer’s Carry

Partition the reps however you would like.