FRIDAY SHIFT 06/07/2019


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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
9 Deadlifts
6 Upright Rows
3 Press

Idea weight for Men: Single 30-55# KB/DB - or - 15-30# Pair of Dumbbells
Idea weight for Women: Single 12-25# KB/DB - or - 8-15# Pair of Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds +


For the deadlifts the kettlebell will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If using a pair of lighter KBs or DBs, start with the feet narrower and the objects just outside the feet. Bend your knees and keep your chest up!

Upright Row:

You will grip the weight(s) with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring weight to just below the collar bone - and then straighten back to the waist.

For the shoulder press keep the rib cage down, bring the kettlebell or dumbbells all the way down to the shoulders/chest each time and get them completely locked out overhead with the biceps in the ears!