Shift Workout – February 17-19th

In teams of 2, complete 5 sets 10 syncronized front squats – 135lbs guys/95lbs girls 10 syncronized burpee jumping over bar (both bars) 400m run both FF’s will squat at the same time both FF’s will perform a burpee then jump through both bars at the...

Shift Workout – February 14-16th

In teams of 2: complete as many sets as possible in 20 min (each time through this list is one set) 400m run 50 hanging knee raises 40 dumbbell thrusters 30 power cleans 20 burpees Each team member will run 400m at same time but.. work one at a time for everything...

Shift Workout – February 11-13th

Perform as many sets as possible in 12 min 6 alternating dumbbell snatches – DEMO 6 dumbbell swings – DEMO 6 goblet squats – DEMO * each time through the list is one set. choose 1 dumbbell ranging from 25# –...

Shift Workout – February 8-10th

In teams of two complete the following list as many times as possible in 10 min 200m run 20 push press 115# guys/65# girls 20 box jumps or box step ups one FF working at a time place a cone @50m (65 walking paces and use for 200m run) split up however you like...

Shift Workout – February 5-7th

For 8 min, work together to see how many pull ups you can do as a crew rest 3 min then complete the list as fast as possible 30 box step ups – step downs (if no box, use large tire, bench, or back on engine) 30 butterfly sit ups 20 box step ups 20 butterfly sit ups 10...

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