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Our Blog - Shifted Fitness & Performance

7.24.17

PERFORMANCE
A.
Five sets of:
Deadlift x 4 reps
Rest 20 seconds
Ring Dips x 10 reps @ 21X1
Rest 2 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups
FITNESS
A.
Four to Five sets of:
Deadlift x 8 reps @ 30X1
Push-Ups x 10-15 reps
Hollow Hold x 30 seconds

B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds

 

7.21.17

PERFORMANCE

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/25lbs)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

 

FITNESS

A.

Four sets of:
Single-Arm Dumbbell Press x 6 reps each arm
Romanian Deadlift x 8 reps @ 30X1
Side Planks x 45 seconds each side

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps

7.20.17

PERFORMANCE
A.
Five sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes

B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
FITNESS
A.
Five sets of:
Goblet Squats x 10 reps @ 3111
(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats)
Supine Ring Row x 12 reps

B.
Four rounds for time of:
20 Walking Lunges
20 V-Ups

 

7.19.17

PERFORMANCE
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build from 65% to today’s heavy complex.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

 
FITNESS
A.
Four to Five sets of:
Station 1 – Romanian Deadlift x 10 reps
Station 2 – Ab-Wheel or Barbell Roll-Outs x 15 reps

B.
Three rounds for time of:
500 Meter Row
10 Burpees Over the Erg

7.18.17

PERFORMANCE
A.
Four sets of:
Bench Press x 6 reps
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run or 500 Meter Row
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
FITNESS
A.
Three to Four sets of:
Bench Press x 10 reps
Pull-Ups x 6 reps (any grip, no kip)
Supine Leg Lifts x 15 reps @ 3011
(lower back remains in contact with the floor and take theee Seconds to lower legs down to 6″ off of floor.

B.
Five rounds for time of:
400 Meter Run or 500 Meter Row
30 Kettlebell Swings
20 Push-Ups

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6.17.17

PERFORMANCE & FITNESS

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
30 Wall Ball Shots (20/14 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

7.15.17

PERFORMANCE

Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)

 

FITNESS

Five rounds for time of:
400 Meter Run
7 Dumbbell Push Presses
14 Alternating Reverse Lunges with DB Farmer’s Carry

 

7.14.17

PERFORMANCE
A.
Five sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps

B.
For time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups
FITNESS
A.
Three sets of:
Romanian Deadlift x 8 reps @ 3111
Push-Ups x 15 reps @ 2011
Single-Leg Box Step-Up x 10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Side Plank x 30 seconds each side

C.
Complete as many rounds and reps as possible in 12 minutes of:
250 Meter Row
10 Dumbbell Thrusters

15 KB Swings

7.13.17

PERFORMANCE
A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

B.
Every minute, on the minute, for 12 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs)
Double-Unders x Max Reps
(Score total number of double-unders performed.)
FITNESS
A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
L-Sit Tuck to Extension x 10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

B.
Every minute, on the minute, for 12 minutes:
8 Alternating Dumbbell Snatches
Sit-Ups x Max Reps

(Score total number of sit-ups performed

 

7.12.17

A.
Take 20 minutes and find today’s 1-RM Clean and Jerk.

B.
For time:
500 Meter Row
50 Kettlebell Swings (32/24kg)
100 Air Squats
500 Meter Row
FITNESS
A.
Four sets of:
Dumbbell Push Press x 10 reps
Alternating Cossack Squats x 20 reps
Prone Plank x 60 seconds

B.
For time:
400 Meter Run
25 Kettlebell Swings
50 Air Squats
500 Meter Row
20 Kettlebell Swings
40 Air Squats