Shift Workout – December 1-3rd

  Perform as many push ups as possible in 1 min rest 1 min perform as many sit ups in 1 min rest 1 min perform as many push ups as possible in 30 sec rest 30 sec perform as many sit ups as possible in 30 sec rest 3 min run 400m rest 45 sec run 400m rest 45 sec run...

Shift Workout – November 28th-30th

In teams of 2, complete as many sets as possible in 20 min 200m run 20 dumbbell snatches (10 each side) 10 pull ups one person works at a time FF1 will do the entire set (3 exercises) while FF2 rest when FF1 is finished, switch and FF2 will complete the list repeat...

Shift Workout – November 25th-27th

(post-thanksgiving detox) As a crew, see how many pull ups you can do in 6 min Rest 3 min Each FF complete 10 sets: 50m run 6 push ups 8 butterfly sit ups place a cone at 25m (33 walking paces) and run down and back for 50m run one time through the list is one...

Shift Workout – November 22nd-24th

In teams of 2 (alternating) complete the following: 10 burpee pull ups 20 box jumps or box step ups 30 upright rows – 95lbs guys/45lbs girls’ 40 dumbbell snatches – 50lbs guys/30lbs girls 50 body squats 100 jumping jacks 50 body squats 40 dumbbell...

Shift Workout – November 19th-21st

For time, each FF complete the list as fast as possible – must go in order 80 push ups 80 supermans 80 sit ups 80 body squats rest 4 min then do as many burpees as possible in 1:30 ...

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