Month: July 2015

Friday July 31, 2015

Posted in Workout of The Day , July 30th, 2015

Ninja Pullup Program A) Wall Walks\ Shoulder touches 2-2-2 B)Bear Complex 3-3-3-3 C)4 Rounds 30/30 Thrusters DU P.Snatch DU

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Thursday July 30, 2015

Posted in Workout of The Day , July 29th, 2015

A)Toe Drags x3 B)KB Rack Walk x2 (each Arm) C) Front Squats Heavy set of 10 D)Max Pull-ups x4 E)6 RFT 4 Paralette 6 Wall Ball 8 Burpees 10 KBS

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Wednesday July 29, 2015

Posted in Workout of The Day , July 28th, 2015

Ninja Pullup Program A)Bulgarian Split Squats 3×8 B)TGU 2-2-2 C) Farmers 3 Shuttles D)10min AMRAP 20 Thrusters 20 Push Jerks 20 Overhead Squats 20 Front Squats

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Tuesday July 28, 2015

Posted in Workout of The Day , July 27th, 2015

A)Knee to Elbow Trunk Rot. 2 x10 B) Back Squats Heavy set of 20 C) Max Pull-ups x4 D)5 Rounds 10 Front Squats 10 Hand Release PU 10 Box Jumps

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Monday July 27, 2015

Posted in Workout of The Day , July 26th, 2015

Ninja Pull Up program A)EMOTM 10 P.Snatch-H.Power Snatch-OHS B)Split Jerk Heavy Single C)”Nasty Girls” 3 RFT 50 Squats 7 MU | 12 False Grip Ring Row 10 Hang Power Cleans

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Saturday July 25, 2015

Posted in Workout of The Day , July 24th, 2015

A)Wall Walks (Plate) 2-2-2 B) Ninja Pullup Program. C)5 Rounds 7 Hollow Rocks (roll over x3) 10 Superman Pulses D) Partner WOD……

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Friday July 24, 2015

Posted in Workout of The Day , July 23rd, 2015

Ninja Pullup Program A) Knee to Elbow Trunk Rot. 2 x10 B)Single Leg DL 5-5-5 C) Thrusters Build to Heavy 3 D) 15min AMRAP 10 OHS 10 Box Jumps 10 Lateral Burpees 10 KBS

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Thursday July 23, 2015

Posted in Workout of The Day , July 22nd, 2015

Ninja Pull¬† up Program A) Snatch Balance Heavy 3 B) Jerk Heavy Single C) “Mortal Kombat” 3 Rounds 15 Thrusters 30 KBS Run 400M

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Wednesday July 22, 2015

Posted in Workout of The Day , July 21st, 2015

A) OHS @ 23×1 Heavy Single B) WT Cosak Lunge 5-5-5 C)5 Rounds 10 Hollow Rocks (roll over to) 10 Superman Pulses D)1min on/ 45 sec rest False Grip Ring Rows HR Push Ups Box Jumps

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Tuesday July 21, 2015

Posted in Workout of The Day , July 20th, 2015

A) DB Ring Rows 5-5-5-5 B1) Floor Press 5-5-5-5 B2) Pendlay Row 5-5-5-5 C)5 Rounds 5 Power Clean 10 Front Squat 5 Push Press 5 T2B

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