Shift Workout – December 16-18th

Each exercise you go as fast as you can for 3,6 or 9 min straight and rest 3 min between each exercise. 3 min – box step ups (if no box, use back of engine, bench…) 3 min rest 6 min – 10m shuttle run (run back and forth as many times as possible, be sure to touch the...

Shift Workout – December 13-15th

As a team, complete hang clean/press 115lbs guys and 75lbs girls However many people you have, x30 For example, a 4 man crew will have to do 120 hang clean/presses Also, work together and do not let the bar hit the ground until all reps are complete. rest 3 min hold...

Shift Workout – December 10-12th

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...

Shift Workout – December 4-6th

In teams of 2, complete the following list as fast as possible 60 deadlifts 135lbs guys/95lbs girls 60 push ups 60 box jumps or box step ups 30 power cleans 135lbs guys/95lbs girls 30 back squats 135lbs guys/95lbs girls 30 shoulder to over head 135lbs guys/95lbs girls...

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