MONDAY SHIFT 03/18/2019


This SHIFT workout was posted almost EXACTLY a year ago on 03/19/2019!  Make sure you go back and check what you got last time if you were around back then!

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!


10 Min AMRAP
As Many Rounds and Reps as Possible in 10 Min

7 Squat and Press
7 Ring/TRX Rows

Idea Weight for Men: 40-60# KB or 25-30# DBs
Idea Weight for Women: 20-35# KB or 10-20# DBs

Goal 8+ Rounds


For this workout you may use dumbbells or a kettlebell.  You may even do this movement with no weight.

You will hold the weight at the shoulder, either in front of the chest or on the shoulders.  You will perform a squat by reaching the butt back and down.  Heels should be about shoulder width apart.  Keep the heels down and drive the knees out.  Keep the chest up!  Show control.  NO PLOPPING!!!

The goal is to get the butt lower than the knees at the bottom.  If this is not possible with the heels down, knees out, and chest up - you may shorten the range of motion and use a target.

From the bottom position you will drive the heels into the ground and drive the chest up to stand.  Once in a fully standing position you will reach the face back and press the weight overhead until the elbows are completely locked out.  Pull the weight back so it is over the middle of your body.  Keep the belly tight!  No leaning back!

For the rows you may perform these  on the rings or TRX bands.  The more parallel to the ground your body is, the more difficult these become.  Find an angle that allows you to not have to break more than once per set.  Start each pull with the arms straight and pull all of the way to the chest.

If you don't have any rings or bands you may sub upright rows with either your KB or one of your dumbbells!