Shift Workout – October 5th-7th

In teams of 2, complete as many sets as possible in 20 min 200m run 20 dumbbell swings 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 pattern for 20 min...

Shift Workout – October 2nd-4th

See how many pull ups you can do as a crew in 6 min hold for at least 2 sec at the top rest 4 min 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 –...

Shift Workout – September 29th – 31st

Each FF complete 4 sets as quick as possible (each time through the list is one set) 200m run 10 pull ups (may do jumping pull ups if you need to) 20 push ups 25 body squats It may be a cluster at the pull up bar at first but it will spread out place a cone @50m (65...

Shift Workout – September 26th – 28th

In teams of 2 with one FF working at a time, complete as many sets as possible in 20 min 10 ground to overhead – 45lb plate guys/25lb plate girls 10 overhead walking lunges – 45lb plate guys/25lb plate girls 10 hang cleans – 135lb guys/95lb girls FF1 will complete the...

Shift Workout – September 23rd – 25th

Take turns and perform 1 set of dumbbell swings 30lb dumbbell girls and 50lb dumbbell guys  perform 1 set and do as many as possible without dropping the dumbbell be sure to warm up hamstrings, lower back and shoulders well before  rest 4 min do as many sets as...

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