TUESDAY SHIFT 06/11/2019


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!


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

7 Hang Power Clean
7 Overhead Press
7 Ring/TRX or Bent Over Row

Idea weight for Men: Single 30-50# KB or DB / pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB or DB / pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 rounds +


For this workout - if the hang power clean is new to you - you can find some coaching videos (more than just a demo) on the Welcome Home document on Members Only!!  Use that document for a LOT of help with many of the movmements!

The hang power clean will start with the weight (either a single DB/KB in both hands or a pair of DB one in each hand) at the waist.  You will dip slightly keeping the heels down, not allowing the knees to come in, arms straight, butt back slightly.  Stand up hard and fast and shrug the shoulders to add momentum to the weight in your hands.  Keep the weight close to the body as you guide it with the arms to the shoulders. Elbows should be under and in front of the weight at the top.  Lower back to waist for next rep.

The shoulder presses can be seated or standing.  With the weight at the shoulders, tighten the belly and press the dumbbells straight up.  Finish with the biceps by the ears at the top.  Keep the belly tight!  No overextending or leaning back!!

For the rows you may do ring/trx rows.  Remember that the more parallel your body is to the ground, the more difficult these become!  Start with straight arms.  Keep the body in a rigid position and pull all the way to the top.

If you don't have rings or bands you may also do bent over rows with your light dumbbells or one arm at a time with your heavier one.  In that case you will do 7 on one side then 7 on the other.  For either version keep the belly tight and chest up. Heels are down.  Pull the elbows BACK!