Group Class - Shifted Fitness & Performance

Group Class

Shifted Fitness & Performance – Group Class

Performance

Four Sets:

Strict Press (4 Reps)

All Sets at the heaviest weight you can carry for four reps

Weighted Pull-ups (4 Reps)

All sets at same weight

Fitness

Four Sets:

Strict Dumbbell Press (6 Reps)

Supinated Grip Strict Pull-up (6 Reps)

Performance

A: Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible in 20 Minutes:

2 Bar Muscle Ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50/35lbs)
If you do not have bar muscle ups, do metcon B.

B: Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes:

7 Chest to Bars

7 Dumbbell Push Press (50/35lbs)

7 Dumbbell Hang Squat Cleans (50/35lbs)

Fitness

Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps As Possible In 20 Minutes of:

7 Pull-ups

7 Dumbbell Push Press

7 Dumbbell Front Squats

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