FRDAY SHIFT 04/19/2019


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!


14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

4 Hang Power Clean
4 Weighted Step Ups
6 Dumbbell Jump Overs

Idea weight for Men: Single 30-50# Kettlebell or Dumbbell - or - set of lighter 15-25# Dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell - or - set of lighter 8-12# Dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 10 Rounds +


For the hang power cleans you will either hold a single object in both hands or 2 lighter dumbbells down at the sides.  You will start in a fully standing position.  Dip slightly by reaching the butt back and and bending the knees allowing a hinge at the hip.  Keep the arms straight, belly tight, and chest up.

Stand up hard and fast.  Shrug the shoulders and guide the dumbbells up to the shoulder.  Avoid just bicep curling them.  Use your legs!

For the step ups you may hold either the single weight at your chest or you may hold the dumbbells down at the sides.  You can also do these unweighted.

Make sure you put your whole foot on the box when going to step up.  Don't allow the knee to cave in and drive through the heel to stand completely.  Alternate feet with each step so for each set of 4 you will do 2 on each side.

For the jump overs you will face your dumbbell, a broomstick, or even a chalk line on the ground and jump over it.  Turn around and jump back.

If you are unable to jump at this time you may do like a little skip over or sub out 10 mountain climbers.