Wednesday, August 31, 2011
"B"SHIFT WORKOUT OF THE DAY (8/31/11)
“Fabulous 50's” For time:
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
Times:
TBD
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
Times:
TBD
Saturday, August 27, 2011
"A"SHIFT WORKOUT OF THE DAY(8/27/11)
"TABATA 45"
Shoulder Press – 45lb
Curls – 45lb
Upright Row – 45lb
Bent-Over Row – 45lb
Tricep Extensions – 45lb
Battling Rope or hose
With a 45lb. bar do a tabata of all exercises.
A tabata is 20 sec. on/10 sec rest..... 8 times
***Then Do***
10 Wind sprints (60' In apparatus bay)
100 crunches
MB Ab Work
Friday, August 26, 2011
"C"SHIFT WORKOUT OF THE DAY (8/26/11)
5 Rounds For Time Of....
10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots
Thursday, August 25, 2011
"B"SHIFT WORKOUT OF THE DAY (8/25/11)
"POKER"
Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Box Jumps ( Tailboard Of Apparatus)
Spades= Crunches
Jokers= 50 Chair Dips
With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps ydo, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...
For Time:
Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Box Jumps ( Tailboard Of Apparatus)
Spades= Crunches
Jokers= 50 Chair Dips
With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps ydo, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...
For Time:
Wednesday, August 24, 2011
"A"SHIFT WORKOUT OF THE DAY (8/24/11)
"S.W.A.M."
5 Rounds for Time
10,20,30,40,50
Wind Sprints (2 Every time)
Push ups
Wind Sprints (2 Every time)
Crunches
Wind Sprints (2 Every time)
Doubleunders
Wind Sprints (2 Every time)
Thrusters
Wind Sprints= Up and Back in the apparatus bay (around 120 ft.)
Start with 10 of every exercise, then 20, then 30....etc. You'll end at 50 of each.
Beginners: Scale down to 5 then 10 then 15 etc.
Sunday, August 21, 2011
"A"SHIFT WORKOUT OF THE DAY (8/21/11)
"75's"75 Power Cleans With 95lbs.
For Time:
**Then Do**
200 Crunches
50 Doubleunders or 200 Singles
Friday, August 19, 2011
"B"SHIFT WORKOUT OF THE DAY (8/19/11)
“Fabulous 50's” For time:
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
Thursday, August 18, 2011
"A"SHIFT WORKOUT OF THE DAY (8/18/11)
5 Rounds For Time Of...
40 Doubleunders or singles x 4
30 Box Jumps or Step ups on apparatus tail board
20 Kettlebell swings or dumbell if no kb
Beginners: Scale down to 30,20,10
Tuesday, August 16, 2011
"B"SHIFT WORKOUT OF THE DAY (8/16/11)
"AMRAP IN 20 MIN."
AMRAP= As Many As Possible
10 Burpees
20 Crunches
30 Squats
1 sequence of each exercise = 1 round. Do as many as you can in 20 min.
Thursday, August 11, 2011
"C"SHIFT WORKOUT OF THE DAY (8/11/11)
"BUDDY"
1-BARBELL COMPLEX (w/push ups)
10-DOUBLEUNDERS
50-CRUNCHES
5 ROUNDS
No time on this one... make sure to use good form.
Beginners: Use light weight/bar only....Scale down to 3 rounds.
If you can't to doubleunders, do singles x 4
EXAMPLE: 10 doubleunders = 40 singles
Wednesday, August 10, 2011
"B"SHIFT WORKOUT OF THE DAY (8/10/11)
DO 200 Jingle Jangles For Time...
Jingle Jangle = Place Cones 5 yards apart. Make sure you plant and touch the ground on all reps.
See Video Above...
Jingle Jangle = Place Cones 5 yards apart. Make sure you plant and touch the ground on all reps.
See Video Above...
Tuesday, August 9, 2011
"A"SHIFT WORKOUT OF THE DAY (8/9/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Monday, August 8, 2011
"C"SHIFT WORKOUT OF THE DAY (8/8/11)
"PRESLEY"
WALKING LUNGE (100')
21 PUSH UPS
21 THRUSTERS
21 CRUNCHES
WALKING LUNGE (100')
18 PUSH UPS
18 THRUSTERS
18 CRUNCHES
WALKING LUNGE (100')
15 PUSH UPS
15 THRUSTERS
15 CRUNCHES
WALKING LUNGE (100')
12 PUSH UPS
12 THRUSTERS
12 CRUNCHES
WALKING LUNGE (100')
9 PUSH UPS
9 THRUSTERS
9 CRUNCHES
WALKING LUNGE (100')
6 PUSH UPS
6 THRUSTERS
6 CRUNCHES
FOR TIME:
TIMES: TBD
THRUSTERS: Use 95 lb. barbell/try to maintain that weight
BEGINNERS: Scale down to 50' Walking Lunges/ use a comfortable weight for thrusters....try to maintain that weight for the whole workout.
Sunday, August 7, 2011
"B"SHIFT WORKOUT OF HTE DAY (8/7/11)
“Fabulous 50's” For time:
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
Saturday, August 6, 2011
"A"SHIFT WORKOUT OF THE DAY (8/6/11)
"Elizabeth"
21-15-9 = 1 round
Cleans (135 lbs./115 lbs./95 lbs.)
Dips
Pushups
2 Rounds For time
**Then Do**
300 Crunches
21-15-9 = 1 round
Cleans (135 lbs./115 lbs./95 lbs.)
Dips
Pushups
2 Rounds For time
**Then Do**
300 Crunches
Friday, August 5, 2011
"C"SHIFT WORKOUT OF THE DAY (8/5/11)
"Push Wall Sprint"
5 Rounds For Time
25 Push Ups (Different Kind Each Round)
25 Push Press (95lb.)
25 Wall Ball
10 Sprints (60' in bay)
Wednesday, August 3, 2011
"A"SHIFT WORKOUT OF HTE DAY (8/3/11)
"Baseball"Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull
Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!
Beginners scale down to 5 innings
Intermediates scale down to 7 innings
**Then Do**
200 Crunches
Tuesday, August 2, 2011
"C"SHIFT WORKOUT OF THE DAY (8/2/11)
"Lumberjack 20"*20 Burpees
*5 Jingle Jangles
*20 Thrusters
*5 Jingle Jangles
*20 Pullups
*5 Jingle Jangles
*20 Bunch Press
*5 Jingle Jangles
*20 Box Jumps
*5 Jingle Jangles
*20 Airsquats
*5 Jingle Jangles
*20 Pushups
3 Rounds
(Jingle Jangles 5 yrds. each)
**Then Do**
200 Crunches
Monday, August 1, 2011
"B"SHIFT WORKOUT OF THE DAY (8/1/11)
"AMRAP IN 20 MIN."
AMRAP= As Many As Possible
10 Burpees
20 Crunches
30 Squats
1 sequence of each exercise = 1 round. Do as many as you can in 20 min.
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