***Open Gym Cancelled. Evening class starts 5:15pm*** S.Arm DB Bench Press 3×8 ALT WT Pullups 3/4 Deadlifts 4×8 ALT Seated DB Press 5-7 EMOTM x15 1) 15 Core Twists 2) 5 Power snatch 3 OHS 3) 15 Pushups 5 Pullups
Read MoreSnatch Squat Press 3 x6-8 Snatch – Heavy Single Snatch Pulls 5-5-5-5 5 Rounds 10 Thrusters 10 Pullups 15 Seated Tucks
Read MoreThe Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. Holiday Hours Friday Dec 23: 6:30am class. Open gym from 1pm-3pm by appointment only. Saturday Dec 24: Regular Hours – 8:30 mobility, 9am class Monday Dec 26: Team WOD 10am Tuesday Dec 27: 6am Cancelled. […]
Read MoreSingle arm DB Bench Press 3×8 ALT Lunge Paloff Press (w/DB) Clean Grip Sotts Press 3x 6-8 ALT Clean Pulls 5-5-5 20 Mins 15 Wallballs 15 T2B 15 Box Jump 15 Power clean 1 min Rest
Read MoreWall Walks 4×3 ALT L-sits (as per coach) Split Jerk as per coach 3min/1min 12 Push Press/Hop over Burpees 3min/1min 12 T2B/KBS 3min/1min 12 Box Jumps\12 Back Squats
Read MoreTurkish Getup 3-2-1 OHS 8-5-5-3-2 ALT Single leg Hip bridge x10 (8-5-3-2) Pendlay Row 3x 6-8 4 rounds Bear Complex x2 (70%-75%) 12 T2B
Read MoreFront Squats 3x 20 ALT Max pullups Clean grip Sotts Press 8 Sets 3-5 Reps 10 Rounds 1 Snatch 3 OHS 5 Barbell Hop over Burpees
Read More4 sets Elevated BB Lunge x8 ALT BB Press 6-8 Reps WT Pullups 5×5 ALT Barbell Hip thrust 5×5 ALT Box Jumps 20 Mins 5 TnG Power clean 5 Front Squats 1 Split Jerk 10 Hop Over Burpees 15 Ab tucks
Read MoreSingle arm DB Bench Press 4×8 E90x6 Clean Complex P.Clean Low hang Clean(shin) (2sec pause) High Hang Clean (Hip) AMRAP 9min 10 DB Snatch 50 DU 10 Burpees 50 Squats Rest 2 mins 3 Min Amrap Burpees
Read MoreBack Squats 3x 20 ALT Max Pullups 3/4 Deadlifts 4×8 ALT Seated DB Press 5-7 5 Rounds 3 Muscle Ups 5 Power Cleans 7 Front Squats
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