MONDAY SHIFT 03/11/2019




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!



7 Rounds
1 Min Mtn Climbers/Step Ups
1 Min Dumbbell Clean and Press

Idea weight for Men: 30-50#
Idea weight for Women: 10-25#

Score is max reps of the dumbbell snatches only!


For this workout we gave the option of either the mountain climber or the step up.  We prefer the mountain climber if you are able to do them, even if you need to do them at an incline!  But if they don't work for you - no problem!  The step ups will do the trick.

Don't worry about counting reps for the mountain climbers or the step ups.  Just move for the whole minute at a steady pace.

For the mountain climbers you will be in a push up position and will bring one knee up to the armpit, then the other.  Keep moving at a pace that you can stay consistent.  Try to keep the butt down!

If you choose step ups - choose a height that will allow you to move through the whole minute.

You may also sub 1 min on the bike or the rower if you have one!

For the dumbbell or KB clean and jerk.  The dumbbell or KB will start on the ground between the feet.  YOu will hinge at the hip and bend the knee slightly - keeping the chest up and the heels down in order to pick it up!  You will STAND - SHRUG - and then rotate the elbow around to get the weight on/at the shoulder.  From there you will press it over your head finishing with the bicep by the ear.  Feel free to use a little assistance with your legs to get the weight up from your shoulder.  A little DIP -STAND - PRESS should help!

When the weight is overhead make sure to keep the ribs down and avoid any leaning back!

Lower the weight back to the ground keeping the chest up and good positions - heels down.  Switch hands at the bottom.

You will count total reps from all 7 rounds of the clean and press only!

If you are comfortable with and have done dumbbell snatches before - that movement is also allowed in this workout!