Group Class - Shifted Fitness & Performance

Group Class

Shifted Fitness & Performance – Group Class

Performance

High Hang Snatch + Hang Snatch (Every 2 Minutes for 12 Minutes)

Build in weight across the six sets

Fitness

Three to Four Sets:

Overhead Squat (8 Reps)

Work on the technique of the movement – you do not need to go heavy. If you have never overhead squatted before, you can even use a pvc pip or an empty barbell

Supine Medicine Bell Hamstring Curls (15 Reps)

Keep hips up throughout entire movement

L-Sit (45-60 Seconds)

You can use the paralettes, the boxes, or you can hang from the bar in an L positoin.

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

12/8 Calorie Bike

17/12 Calorie Row

200 Meter Run

1 Min Rest
The idea here is that you go as hard as possible through the three movements. You should need and want that one minute to rest. Each station should take you under a minute to complete. Keep track of your total rounds. The Run is only worth two reps. To the 100 Meter mark is a rep and back is the second rep.

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