Shift Workout – June 5th-7th

Set up a cone @ 50m (65 walking paces) 300m sprint (down and back 3x) rest/walk 3 min 200m sprint rest/walk 2 min 100m sprint rest/walk 1 min repeat cycle 3 times, Push Yourself rest 6 min each FF perform the following as fast as possible: 12 push ups 12 sit ups 11...

Shift Workout – June 2-4th

For as long as possible: From 0:00 – 3:00 complete 2 sets of: 10 push ups 10 jumping squats From 3:00 – 6:00 complete 2 sets of 12 push ups 12 jumping squats From 6:00 – 9:00 complete 2 sets of 14 pushups 14 jumping squats *Follow the same pattern until you cannot get...

Shift Workout – May 30 – June 1st

As a team, complete hang clean/press 115# However many people you have, x30 For example, a 4 man crew will have to do 120 hang clean/presses Work together, break up however you like and do not let the bar hit the ground until all reps are complete. rest 4 min Complete...

Shift Workout – May 27-29th

Work together in teams of 2 to complete 3 sets (all the way through the list is one set) 25 pull ups 35 push ups 45 sit ups 55 squats 400m run place a cone @50m for 400m run – run to it and back 4x each team member will run 400m but split the reps of everything...

Shift Workout – May 24-26th

In teams of 2 complete the following 400m run together right into 5 min of dumbbell swings (alternating) rest 2 min 5 min of dumbbell snatches (alternating) rest 2 min 5 min of dumbbell goblet squats (alternating) rest 2 min 5 min of hanging knee raises right into a...

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