Our Blog - Shifted Fitness & Performance

Group Class 1.30.17

PERFORMANCE
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

FITNESS
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Pull-Ups
15 L-Seated Dumbbell Press (heavy)

Group Class 1.28.17

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

1.27.17

Fitmess & Peefoemance

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
10 min Max Effort Assault Bike or
Row

Group Class 1.26.17

PERFORMANCE

A.
Every 2 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%

At the 10 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 75-80%

B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

FITNESS

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Reverse Snow Angels x 20 reps (slow & controlled)

B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)
20 Sit-ups

PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

Station 1 – Single-Arm Dumbbell Row x 10 reps each @ 2111
Station 2 – Single Leg Hip Bridges x 20 reps per leg
Station 3 – Side Plank x 45 seconds each side

B.
For time:
30 Burpees
50 Kettlebell Swings
30 Burpees

Group Class 1.24.17

PERFORMANCE
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups

FITNESS
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

Group Class 1.23.17

PERFORMANCE 1/22/17
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
15 min time cap

FITNESS
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – 20 Single Leg Squats
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
15 min time cap

Group Class 1.21.17

Fitness & Performance

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Group Class 1.20.17

PERFORMANCE
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*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 two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 73-78%

B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups

FITNESS
A.
Three sets of:
Back Squat x 8 reps
(goal is to use 2-4% more than you used on January 9, 2017)
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Dumbbell Bench Press x 10 reps
Rest 60 seconds

B.
Three rounds for time of:
20 Bar-Facing Burpees Over the Barbell
15 Thrusters
10 Strict Pull-Ups

1.19.17

PERFORMANCE

A.
EMOM x 4 minutes
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then

EMOM x 4 minutes
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

EMOM x 4 minutes
Clean x 1 rep @ 80+% of 1-RM Clean

B.
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)

FITNESS

A.
Four Sets of:
Goblet Squats x 15 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
For time:
Row 1000 Meters
40 Alternating Dumbbell Reverse Lunges
60 Kettlebell Swings