TUESDAY SHIFT 07/02/2019


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!


For Time

This one is a little tricky so make sure you read the WHOLE workout first!

Part 1
6 Rounds
8 Ring Rows or Bent Over Rows (8 Per side)
8 Overhead Press Right
8 Overhead Press Left

After completing 6 Rounds:
Rest 3 Minutes


Part 2
6 Rounds
8 Push Ups
8 Alternating Hang DB Snatch

Idea weight for Men: 20-30# DB/KB
Idea weight for Women: 8-20# DB/KB

Score: Total Time INCLUDING the 3 Min rest window. Just run the clock the whole time.
Goal: Under 18 Min


More parts and movements than we usually see in SHIFT, but it's fun to have a 2 part workout and wanted you guys to play along!

For the first part you will do either a ring row/trx row/ band pull down or bar in rack row. OR you can do a bent over row with a single DB/KB.

If you are doing the ring row type movement make sure to remember that the more parallel your body is to the ground the harder they are. Make it challenging, but not to where you are breaking each set more than once. Start with straight arms and keep the body tight as you pull all of the way up.

If doing the bent over row you will lean against a chair, bench, or even the wall. Keep belly tight and chest lifted. Let the dumbbell hang in the working arm. Pull the shoulder and then the elbow back until the weight is at the side of the ribs. Lower under control. 8 on one side then 8 on the other.

For the press you will do one side at a time. Do all 8 reps on the right side then all 8 reps on the left! Keep the belly tight and finish with the bicep by the ear at the top.

For part 2 you will start with push ups. You can do these from your toes, knees, or even elevated. The goal here is to avoid any worming or snaking. Keep the belly tight and torso rigid. Make sure the elbows go BACK and not flare out. Come all of the way down to touch the chest at the bottom and press all of the way out at the top.

For the hang alternating DB snatch you will start at the waist with the weight in one hand. Dip slightly keeping belly tight and chest up. Stand up hard and fast and in one fluid motion guide the weight to lock out over your head with the bicep by the ear. Switch hands at the waist after each rep. So for each set you end up doing 4 per hand.