WOD

Workout of the Day

Posted in Workout of The Day , December 2nd, 2018


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Saturday Dec.1, 2018

Posted in Workout of The Day , November 30th, 2018

Shinobi/Fitness

Push Jerk – Heavy Single

BTN Press 4×4
alt
Walking DB/KB Lunge

5 Mins
10 Thrusters/Dips
rest 2mins
5 Mins
10 Power Snatch/ G2O
15 Double Unders

Working with barbells

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Friday Nov.30, 2018

Posted in Workout of The Day , November 29th, 2018

Shinobi/Fitness
BackSquat @ 85% 3-3-3-3

E60x5 Clean & Jerk (BB/DB)

Clean Pull @ 85%
3-3-3-3

10 Min AMRAP
3 x KB Squat Snatch
30 DU
15 Pullups
1 Heavy Thruster

Coach Rich Demos the movement

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Thursday Nov.29, 2018

Posted in Workout of The Day , November 28th, 2018

Shinobi
Front Squat @ 85% 3-3-3

E60x5 H.H.Snatch + Snatch

Snatch Pulls @ 85%
3-3-3-3

EMOTM x12
1) Muscle Ups
2) 12 Wallballs
3) 8 Box Jumps

Fitness
Front Squat @ 85% 3-3-3

E60x5 H.H.Snatch + Snatch

Snatch DL @ 85%
3-3-3-3

EMOTM x12
1) Muscle Ups
2) 12 Wallballs
3) 8 Box Jumps

Keith – Step Ups

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Wednesday Nov.28, 2018

Posted in Workout of The Day , November 27th, 2018

Shinobi/Fitness
Bench Press @85% 3-3-3-3

Push Press@ 85% 3-3-3-3

WT Pullups 3x 6-8

Tabata x9

E90X6
1) BB Stepups x6
2)KB snatch x5 + 3 B.o.B (+2)

Jump!

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Tuesday Nov.27, 2018

Posted in Workout of The Day , November 26th, 2018

Shinobi/Fitness
Bottoms Up Press 3×6-8
ALT
Cossak Lunge 3 x 6-8

OHS @85% 3-3-3

Tabata x9

3 Rounds
10 Push Jerk
5 HOB
2 Rounds
20 Pullups
10 S. Arm DB Cleans

Coach Sarah – Push Press

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