Our Blog - Shifted Fitness & Performance

Group Class 2.10.17

FITNESS & PERFORMANCE

A.
Four sets of:
10 Bulgarian Split Squats (Left Leg) @ 30X1

10 Bulgarian Split Squats (Right Leg) @ 30X1

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)

5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

B.
Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

Group Class 2.9.17

PERFORMANCE 2/8/17
A.
Every 2 Minutes for 10 Minutes:
Deadlift
*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

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

FITNESS
A.
3-4 Rounds
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 3 – Supine Ring Rows x 10 @ 2111

B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

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Group Class 2.8.17

FITNESS & PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
Or
1,000 Meter Row for Time (max effort)

Rest 4 minutes

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

2.7.16

PERFORMANCE
A.
Every 90 seconds for for 12 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 95+%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

FITNESS
A.
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 45 seconds

B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats
20 Reverse Lunges

PERFORMANCE

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
L-Seated Dumbbell Presses

Group Class 2.4.17

Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

2.3.17

PERFORMANCE 2/2/17
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed between sets

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

FITNESS
A.
Four Sets of:
Station 1 – Hip Extensions x 20 Reps
Station 2 – Barbell Roll-Outs x 10 reps @ 3010

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

Group Class 2.2.17

PERFORMANCE

A.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups

FITNESS

A.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

Group Class 2/1/17

PERFORMANCE
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

FITNESS
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Hollow Rock or Hold x 30-40 seconds
Minute 3 – Dumbbell Row x 10 reps @ 1215
(hold DBs in the top position for 5 full second each rep)

B.
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

Group Class 1.31.17

PERFORMANCE
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to today’s heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

FITNESS

A.
Four sets of:
Bottom’s Up Kettlebell Carry – 30-45 seconds each arm
Dumbbell Walking Lunges x 20 steps
Side Plank x 45 seconds each

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups