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Our Blog - Shifted Fitness & Performance

Group Class


Shifted Fitness & Performance – Group Class

Performance

Five Sets

Hang Snatch + Snatch

Rest 20 Seconds

Box Jumps (1.1.1.1.1)

Tall Box Jumps

Rest 5 seconds between jumps

Rest 2 min between rounds

Fitness

Four Sets:

Dumbbell Bench Press (10 Reps)

Kettlebell Swing (20 Reps)

Single Arm Dumbbell Rows (10 Reps)

Performance

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

Fitness

Metcon (5 Rounds for time)

Five sets of:

10 Dumbbell Push Presses

10 Box Step-Ups with Dumbbells

Rest 60 seconds

6.14.17

PERFORMANCE
A.
Eight sets of:
Back Squat x 3 reps @ 32X1 @75-80%
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 10 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
FITNESS
A.
Four sets of:
Back Squat x 10 reps
Strict Pull-Ups x 8 Reps
Hollow Rocks or Hollow Hold x 30-45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry

6.13.17

PERFORMANCE
A.
Six sets of:
Push Press x 3 reps
L-Sit Tuck to Extension 10 reps @ 1212
Rest 2 minutes

B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
FITNESS
A.
Four sets of:
Dumbbell Shoulder Press x 12 reps
Alternating Forward Lunge x 10 reps each leg
Prone Plank Hold x 45 seconds

B.
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups

 

6.12.17

PERFORMANCE
A.
Every 2 Minutes Deadlift (Build to today’s 1-RM
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Set 7 – 1 rep

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 85% of today’s 1-RM
6 Burpees Over the Barbell

C.

Theee Sets:

100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
90 Second Plank

 
FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 3011
Russian Step-Ups x 10 reps per leg
Dumbbell Push Press x 10 reps

B.
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

C.

Theee Sets:

100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
90 Second Plank

6.9.17

PERFORMANCE
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Push Press (155/105lbs)
10 Front Squat
Run 400 Meters

(40 min time cap)
FITNESS
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(40 min time cap)

6.8.17

PERFORMANCE
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

 

FITNESS
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps
Single-Arm Dumbbell Row x 10 reps each arm
Plank Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

6.7.17

Performance

A.
Four sets of:
Shoulder Press x 5 Reps @85+%
Strict Toes to Bar x 10 reps
Rest 90 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
10 Thrusters (75/115)
10 Pull-Ups

 

Fitness

A.
Four sets of:
Shoulder Press x 10 reps
Flutter Kicks x 45 secondS
Bottom’s Up Kettlebell Carry x 50 feet each arm

B.

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
10 Dumbbell Thrusters
10 Pull-Ups

 

 

6.6.17

Fitness & Performance

A.
Five sets of:
Deadlift x 6 reps @ 21X1
Rest 20 seconds
Push-ups x Max Reps @1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots

Group Class

Shifted Fitness & Performance – Group Class

Performance

Four Sets

Power Clean (1.1.1.1)

10 seconds between singles. Do not rest more than ten seconds in between each rep and the weight that you score must be for four reps.

Weighted Pull-ups (2 Reps Overhand Grip)

Rest two minutes

Fitness

Four to Five Sets

Kettlebell Swing (20 Reps)

Dumbbell Front Squat (10 Reps)

Ring Rows (10 Reps)

Performance

Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Rowing (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Kettlebell Swings (24/16 kg)

Fitness

Metcon (AMRAP – Reps)

For max reps/calories:

2 Minutes of Rowing (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Jumping Lunges or Alternating Reverse Lunges

Group Class

Shifted Fitness & Performance – Group Class

Metcon (Time)

In teams of 4, complete 3 sets each of:

30 Calorie Row

20 Wll Balls

30 Sit-Ups

20 Box Jumps

400 Meter Run

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.