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Wednesday - Shifted Fitness & Performance

Wednesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS:

12 Alt. Reverse Lunges

10 KB Top ½ Deadlift

8 Scap Push-Ups

Then…

2 ROUNDS:

12 Alt. KB Goblet Reverse Lunges

10 Russian KBS

8 Knee Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead (45/35)(35/25)

12 Plate Hops (45/35)(35/25)

-Rest 3:00-

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

-Rest 2:00-

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

*Pick off where you left off. Your score is total rounds + reps.

Metcon (3 Rounds for reps)

@ 20:00 MARK

EMOM x 12 MINUTES (3 Rounds)

MIN 1 – Max KB Goblet Alt. Reverse Lunges (53/35)(35/26)

MIN 2 – Max Bench Dips

MIN 3 – Max Kettlebell Swings (53/35)(35/26)

MIN 4- :30/:30 Side Plank Raises

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