Month: July 2016

Thursday July 21, 2016

Posted in Workout of The Day , July 20th, 2016

Cossack Lunge 3x 6-8 ALT DB P.Press 8-10 Clean and Jerk – Heavy Single Clean Pulls 3-3-3-3-3 10 mins 10 OHS 10 Hop Over Burpees 10 Box Jumps rest 2min Tabata Situps

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Wednesday July 20, 2016

Posted in Workout of The Day , July 19th, 2016

Snatch DL 4-4-4-4 E30 x5 : Snatch Balance x2 Snatch – Heavy Single 10 Mins 30 Front Squats 15 T2B 7 Box Jumps 2 Min Rest 400m Run

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Tuesday July 19, 2016

Posted in Workout of The Day , July 18th, 2016

Bottoms Up KB Press 3x 6-8 ALT Elevated Ring rows 8-10 EMOTM x10 OHS x5 Snatch Pulls 3-3-3-3 13 min AMRAP 35 KB Deadlifts 35 wall-ball shots 35 KBS 35 hand release push-ups

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Weekly Wrap Up – 160717

Posted in Blog Weekly Wrap Up , July 17th, 2016

The Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. This week I had an extra large serving of humble pie. After struggling a few times to hit a max clean, Chris, coming in with no warm up walks to my bar and easily gets […]

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Monday July 18, 2016

Posted in Workout of The Day , July 17th, 2016

Bench Press 1-1-1-1 @90%-95% 1 1/4 Front Squats 2-2-2-2 Clean Pulls 3-3-3-3   Tabata KBS rest 1 Min Tabata Squats rest 1 Min Tabata Burpees

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Saturday July 16, 2016

Posted in Workout of The Day , July 15th, 2016

TGU 3-2-1 Single leg DL 3×6-8 For time: 21 DB\KB Snatches run 400m 15 DB\KB Snatches run 400m 9 DB\KB Snatches run 400m 15 Burpees

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Friday July 15, 2016

Posted in Workout of The Day , July 14th, 2016

Cossack Lunge 3x 6-8 ALT DB P.Press 3x 8-10 EMOTM x10 E: 2 P. Snatch, 1 Snatch O: 5 Box Jumps For Time: 60 Wallballs 30 Pullups 15 Burpees + 2 Rounds 10 P.Clean /Front Squats

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Thursday July 14, 2016

Posted in Workout of The Day , July 13th, 2016

Bench Press 3-3-3-3-3 @80%-85% Single Arm DB Rows 5-5-5-5 1 1/4 Front Squats 3-3-2-2-1 10 Min AMRAP 15 OHS 25 Burpees 30 Box Jumps Rest 3 Mins 4 Min AMRAP 10 KBS /Pullups

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Wednesday July 13, 2016

Posted in Workout of The Day , July 12th, 2016

Bottoms Up KB Press 3x 6-8 ALT Elevated Ring rows 8-10 E30 x 8: 3 Heavy Push Press Back Squat 2×3-85%, 3×1 -95% “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups\Pull Ups 10 Hang power cleans (135\95)

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Tuesday July 12, 2016

Posted in Workout of The Day , July 11th, 2016

RDL 8-8-8-8 ALT wt Pull Ups 5-5-5-5 DB Push Press 5-5-4-3  ALT Barbell StepUps 5-5-5-5 Increase wt 15 Mins @ 75% 21 KBS 15 Wallballs 9 Burpees 6 Lunges

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