Thursday HIITFit

by | Jul 17, 2020 | W.O.D.

SHIELD FITNESS – HIIT FITView Public WhiteboardMetconMetcon (Time)Accumulate: 6 min Wall Sit Then 4 mins Plank Then 2 min Bar Hang *10 Burpee Jump Tucks every time you breakMobilitySpend 10 minutes mobilizing with static...

Friday CrossTraining

by | Jul 11, 2020 | W.O.D.

SHIELD FITNESS – Cross TrainingView Public WhiteboardWarm-up400 m run 2 RNDS 10 scap pulls 10 slow behind the neck PVC press 5 inch worms Barbell warmupMetconMetcon (Time)For Time 2000m Row 20 Strict Press 20 Push Press 20 Jerks 2000m Row Rx: 75/55 Rx+...

Friday HIITFit

by | Jul 11, 2020 | W.O.D.

SHIELD FITNESS – HIIT FITView Public WhiteboardWarm-up2 RNDS 25 jumping Jax 15 banded curls 10 step upsMetconMetcon (AMRAP – Reps)33 min EMOM 2 Rounds MIN 1: 14 Curls Min 2: 10 Box Step UPS Min 3: Max Effort Jump...

Thursday CrossTraining

by | Jul 10, 2020 | W.O.D.

SHIELD FITNESS – Cross TrainingView Public WhiteboardWarm-up2 RNDS 10 sprawls 10 step ups 5 push-upsGymnastics10 mins of Muscle Up ProgressionsMetconMetcon (Time)10-8-6-4-2 Bench Press (185/95) Alt DB Snatch (75/50) Burpee Box Jump...

Thursday Hiit

by | Jul 10, 2020 | W.O.D.

SHIELD FITNESS – HIIT FITView Public WhiteboardWarm-up3 RNDS 15 sit-ups 10 air squats 5 inch wormsMetconMetcon (Time)Accumulate6 min wall sit Then 4 min plank Then 2 min bar hang * 10 burpees jump ticks every time you break * if you break you start back where...

Alpha Sunday

by | Jul 6, 2020 | W.O.D.

SHIELD FITNESS – Cross TrainingView Public WhiteboardOverhead Squat (15 mins to find a heavy double )Metcon (Time)Buy in: 1,000m Row 4 Rounds: 10 KB Deadlifts @70 10 Russian KB Swings @70 10 One handed KB Lunges @70 Cash out: 1,000m Row [RX all movements...