Bulgarian Split Squat 3x 6-8 each Leg Band (Hip) DB RDL – 8-8-8-8 ALT 3 Wall Walks Fight Gone Bad Three rounds (1min each station, 1min rest after each round): Wallballs (Reps) KBS (Reps) Box Jump (Reps) Push-press, 75\45 (Reps) Row (Calories)
Read MoreEMOTM x10 HSPU (as perscribed) Front Squat Heavy Single Push Press 3-3-3-3-3 12 Min Time Cap 2 rounds: 10 OHS\C2B pull-ups 3 Rounds: 12 OHS\C2B pull-ups
Read MoreBottoms Up KB Press 3x 6-8 ALT Elevated Ring rows 8-10 E90 x7: Clean and Jerk x2 Clean Pulls 3-3-3-3 3 Rounds 15 Back Squats (135/95) 15 Burpees
Read MoreSnatch Balance 3-3-3-3 Band (Hip) DB RDL – 8-8-8-8 ALT DB Rows 5-5-5-5 OHS – Heavy single 10 Rounds 4 Burpees 6 KBS (55/35) 8 Wallballs
Read MoreDips 5×5 ALT DB Press x5 Split Jerk – Heavy Single Deadlift 5-5-5-5 4 Rounds 5 Cleans (155\100) 10 Box Jumps 15 Burpees
Read MoreThe Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. Last Sunday, Suavek, Chris, and I participated in the Spartan Race Sprint which is a 5km course with obstacles. Last year I ran in a group but this year I wanted to run it as […]
Read MoreCossack Lunge 3x 6-8 ALT DB P.Press 8-10 3x Max Strict Pullup (Rest 1:30) Back Squat 2x-75%, 3x 85%, 2x 95% Build to a Heavy set of 5 Thrusters E30 x6 Snatch @50%-60% Tabata Situps
Read More30/30 x3 Banded KBS Barbell StepUps 5-5-5-5 Increase wt Kelly 5 Rounds Run 400 meters 30 box jump 30 Wall ball
Read MoreSplit Jerk 3 @65%, 2@75%,1@85% Band (Hip) DB RDL – 8-8-8-8 Every 90 Sec x6 Bear Complex Complete the following in 15 Minutes 500m Row 35 P.Press (105\75) 35 KBS (55/35) 35 Wall Balls 30 Box Jumps 200M Run x2 in any order
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