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Our Blog - Shifted Fitness & Performance

7.11.17

PERFORMANCE
A.
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16kg)

60 Second rest

 
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 12
Station 3 – Hollow Rocks or Hold x 45-60 seconds

B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds

 

7.10.17

PERFORMANCE
A.
Three sets of:
Front Squat x 6 reps @ 30X1
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

B.
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

Repeat for Four Rounds

 
FITNESS
A.
Three sets of:
Front Squat x 6 reps @30X1

Five second negative pull-ups x 6 Reps (use band assistance if you can’t do a negative for five full seconds)

B.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 20 minutes of:
15/10 Calories of Assault Bike
25 Kettlebell Swings

 

7.8.17

PERFORMANCE
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible,
FITNESS
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Strict Pull-Ups
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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7.7.17

PERFORMANCE

Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)

 

FITNESS

Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
15 Goblet Squats

Group Class


Shifted Fitness & Performance – Group Class

Performance

Enter your load and reps for each set of deadlifts and push-ups. Increase weight with each set of deadlifts.

Deadlift (15 Reps)

Rest 20 seconds

Push-ups (Max Reps)

Rest 2 minutes

Deadlift (10 Reps)

Rest 20 seconds

Push-ups (Max Reps)

Rest 2 minutes

Deadlift (5 Reps)

Rest 20 Seconds

Push-ups (Max Reps)

Fitness

Three Rounds

Deadlift (8 Reps)

Strict Pull-up (8 Reps)

Side Plank (45 seconds each side)

Performance

Metcon (Time)

Three rounds for time of:

400 Meter Run or 500 Meter Row

20 Russian Kettlebell Swings (32/24kg)

20 Walking Lunges with (24/16kg) Kettlebells or (50/35lb) Dumbbells

Fitness

Metcon (Time)

Three rounds for time of:

400 Meter Run or 500 Meter Row

20 Russian Kettlebell Swings

20 Walking Lunges with Kettlebells or Dumbbells

7.5.17

PERFORMANCE
A.
Take 15-20 minutes to find today’s 1-RM Push Press

B.
For time:
Row 1000 Meters

immediately followed by…

Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)

immediately followed by…

40 Toes to Bar
FITNESS
A.
Three sets of:
Barbell Push Press 10 reps
Romanian Deadlift x 8 reps @ 3010
Elbows to Planks x 10 reps

B.
In teams of two, partners alternate rounds to complete five rounds each of:
10 Burpees
20 Dumbbell Push Press
30 Mountain Climbers (each step counts as one rep)

 

4th of July Hero Wod


Shifted Fitness & Performance – Group Class

Performance

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Fitness

Metcon (Time)

Three Rounds for time of:

30 DB ‘Squat’ Cleans

30 Pull-ups

Run 800 meters

7.3.17

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

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

 
FITNESS
Against a three-minute running clock, complete as many rounds and reps as possible of:
10 Strict Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 40th squat.

7.1.17

PERFORMANCE
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

 

6.30.17

PERFORMANCE
A.
Four sets of:
Back Squat x 6 reps @ 30X1
Weighted Pronated-Grip Pull-Ups x 5 reps
Rest 2 minutes

B.
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
FITNESS
A.
Four sets of:
Back Squats x 10 reps @ 30X0
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Single-Arm Dumbbell Row x 10 reps @ 2111

B.
Four sets for times of:
Run 400 Meters
Rest 2 minutes