Shift Workout – June 29th – July 1st

Each FF complete the list as fast as possible: 50 dumbbell swings 40-50lbs guys/20-30lbs girls 400m run 25 hand release push ups 400m run 50 box jumps/box step ups 400m run 25 hand release push ups 400m run 50 dumbbell swings place a cone @50m and run to it and back...

Shift Workout – June 26-28th

In teams of 2, complete the list below: 800m with object 200 bicycle crunches 100 Mt. Climbers 50 pull ups 800m run with object Only 1 FF works at a time except the run both FF’s run and alternate carrying the object object can be anything ranging from 20-45 lbs –...

Shift Workout – June 23-25th

Each FF complete 3 sets as fast as possible 100ft front rack dumbbell lunge (50lb dumbbells guys/25lbs girls) – DEMO 100ft farmers carry back 100ft is about 30m and 30m is about 40 walking paces walk out 40 paces and place a cone lunge to it and farmers carry...

Shift Workout – June 20-22nd

With 1 FF working at a time, complete the following 5 sets of: max push ups max pull ups FF1 does max push ups right into max pull ups then FF2 goes…FF3… complete the pattern until you have done 5 sets rest 5 min In groups of 2, complete 4 – 200m sprints place a...

Shift Workout – June 17-19th

In teams of 2 complete as many sets as possible in 20 min FF1 will run a 400m FF2 will do as many sets as possible of 3 pull ups, 6 push ups and 9 body squats until FF1 gets back when FF1 gets back, switch roles and repeat pattern until the 20 min is up when you get...

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