FRIDAY SHIFT 07/19/2019


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!


3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Hop or Skip Overs (Facing)
8 Dumbbell Deadlifts

When you Reach 4 Min -
Repeat 2 More Times!

Idea weight for Men: 35-55# Single KB or DB - or - Pair of Lighter Dumbbells
Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter Dumbbells

Score: Total Rounds from each AMRAP + any additional reps from each AMRAP added together
Goal: 10 Total Rounds +


For this workout you will start the clock and complete as many rounds as you can of 8 hop or skip overs and 8 deadlifts.

When the 4 min is up you will rest 1 min.

Do that a total of 3 times - writing down how many rounds you do in each 4 min window.

When you start a new 4 min window - start over.

For the hop or skip overs you will face one dumbbell, or you could even jump over a line on the ground. You will jump over it with both feet and turn around and jump back over it on the other side. Each jump over counts as 1 rep.

If you aren't comfortable jumping with both feet you may do more of like a skip step over.

If you are unable to do the skip step you may sub box or stair step ups.

For the deadlifts you will either have the weight between the feet or on the outsides of the feet. If using dumbbells only one head of the dumbbell will need to touch the ground at the bottom of each rep.

Make sure the weight is pulled back close to the body. The heels are down, chest is up, arms are straight, belly tight, and knees are slightly bent - wit the butt back.

To stand you will think about digging your heels into the ground and squeezing your butt!

When you are standing or lowering - don't allow any roundness in the back. Keep the heels down and make sure to always resend the knees at the bottom.



To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, feel free to sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
KB/DB Deadlift -

If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.