Shinobi/Fitness Skin the Cat 1-1-1-1 ALT Cossak Lunge 2-2-2-2 Front Squat – Heavy 3 Snatch 1-1-1-1/ Snatch Press 30 KBS 1K Row rest 2min 15 Thursters
Read MoreShinobi Double Unders 30/60 or 60/60 x3 Snatch Press 5-4-3-2-1 E90x 5 Snatch DL Pause+ H. Snatch Snatch 1-1-1-1 EMOTM x12 1) 1-3 MU 2) 5 Box over BUrpees 3) Clean & Jerk Fitness Double Unders 30/60 or 60/60 x3 Snatch Press 5-4-3-2-1 E90x 5 Snatch DL x 4 Press 1-1-1-1 EMOTM x12 1) 1-3 […]
Read MoreShinobi EMOTMx5 Muscle Clean Back Squat – Heavy 5 E90 x6 5 S.Arm DL (KB) + 5 HSPU 21-15-9 H.Power Clean Hop over burpees Fitness EMOTMx5 Muscle Clean Back Squat – Heavy 5 E90 x6 5 S.Arm DL (KB) + 5 HSPU 21-15-9 DB H.Power Clean Hop over burpees
Read MoreShinobi EMOTMx 6 3 DB OHS/Arm E60x 5 Clean Pull + H. C&J Cleans 1×70%, 2×75% 1×85% 15 -12-9 OHS HSPU Fitness EMOTMx 6 3 DB OHS/Arm E60x 5 RDL Dbl KB Squats 5×5 15 -12-9 OHS HSPU
Read MoreShinobi/Fitness OHS 3-3-3-3 E90x6 5DL + 10 Wallballs Tabata x9 50 BB Rev. Lunges (Total) + 50 Push Press OR 50 Wallballs + 50 ALT DB Snatch OR 50 Pullups 50 KBS
Read MoreShinobi /Fitness Cossack Lunge 3-3-3 EMOTMx6 S2O Complex P.Press Push Jerk x2 15mins 10 F.Squat 10 Power Snatch 10 Hop Over Burpees 10 Pullups
Read MoreShinobi Double Unders 30/60 or 60/60 x3 Press 5×5 E90x6 2 Farmer Carry + 5 High Step ups “DT” 5 rounds 12 Deadlifts 9 H.Power Clean 6 Push Jerks Fitness Double Unders 30/60 or 60/60 x3 Press 5×5 E90x6 2 Farmer Carry + 5 High Step ups “DT” 5 rounds 12 Deadlifts/KB 9 DB Power […]
Read MoreShinobi 8 Mins MU Work E90x 5 2 Clean Pull + H. Clean Snatch DL (w/ Knee Pause) 3-3-3-3 12 Mins Ascending (1-10) Back Squat Hop Over Burpees + Max Clean and Jerk Fitness 8 min Pullup Work E90x 5 2 DB Clean + 5 F.Squats RDL (w/ Knee Pause) 5-5-5-5 12 Mins Ascending (1-10) […]
Read MoreShinobi/Fitness Double Unders 30/60 or 60/60 x3 Back Squat @ 23×1 4-3-2-2 WT Pullup 4x 6-8 ALT DB Row 4 x 6-8 6 mins Row 1K + Max Clean and Jerk OR 6 Mins AMRAP 100 DU 20 OHS OR 6 Mins 30 Thrusters 30 Pullup
Read MoreShinobi E30x 10HSPU F.Squat – Heavy 3 Muscle Snatch 3-3-3 E60x 5 Snatch Pull + Snatch 30sec Thrusters 60 Sec rest 30 Sec Thrusters 60 rest 30sec Thrusters (Increase WT) 60 Sec rest 30 Sec Thrusters (Increase WT) 60 Sec rest 30sec Thrusters 60 Sec rest 30 Sec Thrusters Fitness E 30x 10HSPU F.Squat – […]
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