Press 5×5 @70% 1 min Rest BT sets Every 90 Sec x6 2 Clean and Jerk Clean Pulls 3-3-3-3 “Rico Suavek” Tabata Thrusters (55/35) (drop the bar after sets you do 10 Burpees per drop)
Read MoreThis week Coach Suavek and I donated blood for the first time. I have always been a bit scared of needles but the process was actually quite painless. We encourage our members to roll up our sleeves and donate. A photo posted by Shinobi Fitness (@crossfitshinobifitness_) on Jun 11, 2016 at 10:41am PDT We are […]
Read MorePush Press 5×5 @70% 1 min Rest BT sets Back Squat 1-1-1-1 @90%) For Time: 100 Single Skips 1 Mile Run 50 Double unders\200 Singles
Read More30/30 Banded KBS Dip/Pendlay Row 4×6-8 Partner Fran (Run Together\Work = total reps per team) Run 100m 21 Thrusters\Pullups (115\75) Run 100m 15 Thrusters\Pullups Run 200m 9 Thrusters\Pullups Run 400m
Read MorePress 5×5 @65% ALT wt Pullups 5×5 Back Squat 3×10 @ 70% 5 Snatch (115/75) 1 lap Run x5 Snatch Pulls 3-3-3-3
Read MoreOHS 3-3-2-1 @32×1 Every 90 seconds x6 Hang Power Clean+ Clean + 2 FS RDL 3-3-3-3 4 Sets AMRAP Unbroken Thrusters 2 Min Rest 1 Set Unbroken KBS
Read MoreWT Dips 4 x6-8 / Pendlay Rows 4x 6-8 Back Squat 4-4-4-4@ 80% Snatch Pulls 2-2-2-2 10 min AMRAP 10 T2B 15 Deadlift 5 Power Snatch +6 mins heavy Clean and Jerk
Read MoreBench Press 4×4 @31×1 Every 90 seconds x6 3 Clean DL + (3 sec pause) H.Clean (Full Squat) Clean Pulls 3-3-3-3 (Straps can be used) For Time: 50 Wallballs 200m Run 25 Pullups 25 Pushups 200m Run 15 Burpees
Read MoreLast year’s Spartan Saturday was such as success that we decided to bring it back. From now till July 16, the 9am class on Saturdays will be focusing on training for the Spartan Race Sprint event Sunday, July 17. It will be a 5km event that should take around 30-70 mins to complete. There is […]
Read More5 Single Arm Sotts Press (wide ) alt 5 wt Pulllups Deadlift 3-3-3-3 @ 80% 10 min AMRAP 10 Dips 15 KBS 5 Snatch + 6 mins heavy 5 rep Push Press
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