Month: November 2016

Thursday Dec.1,2016

Posted in Uncategorized , November 30th, 2016

Warmup WOD (As per coach) Deadlift 3×10 ALT Box Jumps EMOTM X10 3x TnG Power Snatch @60% + 3 OHS For Time 10 ! Push Jerk / Bar Facing Burpees  

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Wednesday Nov.30, 2016

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

Snatch Squat Press 10-8-6-4-2 Back Squat – Heavy single (6 High Box Jumps immediately after last set) 50 DU + 3 Rounds 15 KBS\Burpees + 40 Seated twists (Weighted)  

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Tuesday Nov.29, 2016

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

3 sets Walking KB\DB Lunge (2x gym length) ALT KB\DB Push Press 6-8 Reps Thrusters 5×5 EMOTM x15 1) 10 Deadlift 2) 12 Pushup 3) 15 Wallballs  

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Weekly Wrap Up – 161127

Posted in Blog Weekly Wrap Up , November 27th, 2016

The Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. Technical Tip of the Week – Double Unders This week I want to show you a clip of Rocky doing double unders. It is an intense scene as Rocky pushes himself into overdrive mode in […]

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Monday Nov.28, 2016

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

Power Snatch Doubles x10 Snatch – Single Snatch Pulls 5-5-5-3 20 Mins 5 TnG Power clean 5 Front Squats 1 Split Jerk 10 Hop Over Burpees  

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Saturday Nov.26, 2016

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

Cossack Lunges ALT  WT Pullups 4×8 Back Squats (as per Coach) AMRAP x 10 10 BB\DB Press 15 Box Jump 20 KBS  

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Friday Nov.25, 2016

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

Snatch Balance – Heavy single 3 sets Walking KB\DB Lunge (2x lengths) ALT KB\DB Push Press 6-8 Reps AMRAP in 15 minutes of: 9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps  

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Thursday Nov.24, 2016

Posted in Workout of The Day , November 23rd, 2016

RDL ALT H.Ring Row 4 x 8 Front Squat – Single ALT S.Leg Hip bridges 20 Mins 10 OH Lunges 15 Burpees – no Jump 20 Med Ball twists 30 KBS  

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Wednesday Nov.23, 2016

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

WT Pullups x3 ALT Pendlay Rows 6-8 E90: x6 5 Thrusters 5 Rds 5 Hang P.Clean 1 Split Jerk 5 Dips 5 Jump Lunges + 40 Seated Twists  

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Tuesday Nov.22, 2016

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

WT Pullups 3x 6-8 Power Clean Doubles x10 3/4 Deadlift 4 x 8 ALT Floor DB Press 3 rounds 21 Back Squats 15 Situp-Wallballs 9 Strict Pullups  

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