fbpx

Our Blog - Shifted Fitness & Performance

Group Class


Shifted Fitness & Performance – Group Class

Performance

Five Sets of the Following:

Back Squat (3 Reps)

Rest 60 seconds

Single Arm Dumbbell Rows (10 Reps Each Arm)

Rest 60 seconds

Fitness

Three to Four Sets of the Following:

Back Squat (10 Reps)

Rest 60 seconds

Single Arm Dumbbell Rows (10 Reps Each Arm)

Rest 60 seconds

Performance

Metcon (AMRAP – Rounds and Reps)

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

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Fitness

Metcon (AMRAP – Rounds and Reps)

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

10 Kettlebell Swings

20 Alternating Cossack Squats

5.3.17

PERFORMANCE
A.
Five sets of:
Back Squat x 3 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
FITNESS
A.
Three sets of:
Back Squat x 10 reps

Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps
Rest 60 Seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Kettlebell Swings
20 Alternating Cossack Squats

 

5.3.17

PERFORMANCE
A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips
FITNESS
A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
10 Dumbbell Push Press
10 Dumbbell Front Squat

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

5.2.17

PERFORMANCE

A.

Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)

B.
Four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run

FITNESS

A.
Three sets of:
Supine Ring Row x 12 reps @ 2111
Hollow Rock (or Hold) x 30 seconds
Farmer’s Walk x 100 Meters
Prone Plank Hold x 45 seconds

B.

Four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run

5.1.17

PERFORMANCE

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 secondA.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.s
Rest 2 minutes

 

FITNESS
A.
Three sets of:
Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest

 

 

4.29.17

PERFORMANCE
In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)
FITNESS
In teams of two, alternating each movement, complete ten rounds for time of:
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)
400 Meter Run

(Partner A performs 10 goblet squats; Partner B performs 10 burpee box step-overs; Partner A runs 400 meters; Partner B performs 10 goblet squats; etc….)

4.28.17

PERFORMANCE
A.
Take 15-20 minutes to build to a heavy Clean & Jerk

B.
Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds
FITNESS
A.
Three sets of:
Romanian Deadlift x 8 reps @ 30X1
Single-Arm Overhead Press x 10 reps each arm
V-Ups x 20 reps

B.
Five sets for max reps:
60 seconds of Man-Makers
Rest 60 seconds

Man-Maker = push-up, row left, row right, power clean, push press

 

4.27.17

FITNESS & PERFORMANCE

Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps (in remaining time)

Rest 5 minutes between sets, and complete a total of 4 sets.

If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.

4.26.17

PERFORMANCE
A.
Four sets of:
Back Squat x 8 reps @ 30X1
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
FITNESS
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Supine Ring Rows x 10 reps @ 2111

Wall Slides x 5 Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20-Meters of Walking Lunges

4.25.17

PERFORMANCE

A.
E2x12 Minutes Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run

A.
Four sets of:
Strict Pull-Ups x 6 reps or Negatives
Plank from Elbows x 60 seconds

B.
Three rounds for time of:
10 Burpee Box Jump or Step-Overs

20 Dumbbell Push Press
400 Meter Run