Month: July 2016

Monday August 1, 2016

Posted in Workout of The Day , July 30th, 2016

TEAM WORKOUT 10 AM

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Saturday July 30, 2016

Posted in Workout of The Day , July 29th, 2016

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)

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Friday July 29, 2016

Posted in Workout of The Day , July 28th, 2016

EMOTM 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

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Thursday July 28, 2016

Posted in Workout of The Day , July 27th, 2016

Bottoms 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  

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Wednesday July 27, 2016

Posted in Workout of The Day , July 26th, 2016

Snatch 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

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Tuesday July 26, 2016

Posted in Workout of The Day , July 25th, 2016

Dips 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

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Weekly Wrap Up – 160724

Posted in Blog Weekly Wrap Up , July 24th, 2016

The 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 […]

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Monday July 25, 2016

Posted in Workout of The Day , July 24th, 2016

Cossack 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

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Saturday July 23, 2016

Posted in Workout of The Day , July 22nd, 2016

30/30 x3 Banded KBS Barbell StepUps 5-5-5-5 Increase wt Kelly  5 Rounds Run 400 meters 30 box jump 30 Wall ball

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Friday July 22, 2016

Posted in Workout of The Day , July 21st, 2016

Split 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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