Month: March 2017

Friday March.31, 2017

Posted in Workout of The Day , March 30th, 2017

Shinobi E30x10 HSPU Front Squats- Heavy 3 3x 2 Pos Snatch@ 60% 2x 2 Pos Snatch @ 65% 2x 2 Pos Snatch @ 70% Paloff Press 3×8 ALT KB Side bends 1min\1min x2 OHS (65\45) Box Jumps Thrusters Burpees KBS Fitness E30x10 HSPU Front Squats- Heavy 3 Turkish Getups Heavy Double Paloff Press 3×8 ALT […]

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Thursday March.30, 2017

Posted in Workout of The Day , March 29th, 2017

Shinobi Warm Up: Good Mornings Push Jerk Build to heavy Single drop 10-15Lbs then 1-1-1-1 RDL Snatch Grip 4x 6-8 ALT sets of 8-10 Pullups (kip/Butterfly) Tabata Situps 5 Rounds 5 DB\KB Thrusters (singles) 5 Cleans (full) 5 Box Jumps Fitness Warm Up: Good Mornings Push Jerk Build to heavy Single drop 10-15Lbs then 1-1-1-1 […]

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Wednesday March.29, 2017

Posted in Workout of The Day , March 28th, 2017

Shinobi E30x8 MU Back Squat 1 1/4 3-3-3-3-3 Bench Press – Heavy 3 ALT Band Pull Aparts Any Order 10min Cap 60 OH Squats 50 Pullups 40 Pushups 30 Situps 20 Dips 10 Burpees Fitness E30x8 Wallslides Back Squat 3-3-3-3-3 Bench Press – Heavy 3 ALT Band Pull Aparts Any Order 10min Cap 60 OH […]

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Tuesday March.28, 2017

Posted in Workout of The Day , March 27th, 2017

Shinobi Good Mornings 3x 6-8 ALT Windshield wipers 1:15 min plank (All sides) no rest OHS Heavy 3 ALT Strict Pullups x4 15 Mins 10 Ring Pushup 15 Snatches (75/45) 50 DU 25 Wallballs Fitness Good Mornings 3x 10 (light) ALT Tucks 1 min plank (All sides) no rest DB OHS 4 x5 each ALT […]

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Monday March.27,2017

Posted in Workout of The Day , March 26th, 2017

Shinobi MU & Tricep Mobility E30x10 MU Bench Press Heavy 3 Rest 1 min then Drop 10% AMRAP x1 Barbell Curls 3×8 Tabata Situps 10 –> 1 Push Jerk (115\85) Barbell Hop Over Burpees Fitness MU & Tricep Mobility E30x10 DIps Bench Press Heavy 3 Rest 1 min then Drop 10% AMRAP x1 Barbell Curls […]

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Weekly Wrap Up – 170326

Posted in Blog Weekly Wrap Up , March 26th, 2017

The Weekly Wrap Up is where we review what went on this week at Winnipeg’s best training gym, Shinobi Fitness. Super Saturday We had a strong showing on Saturday and members got to choose between the regular workout or to do the competition workout. We had a special interview streamed live with the 17.5 competitors. […]

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Saturday March.25, 2017

Posted in Workout of The Day , March 24th, 2017

Shinobi 3 min KB circuit Tabata Situps Horizontal Ring rows 3×8 ALT Pendlay Rows 4 sets Wt Lat. Step Ups @31×1 (6-8) Barbell Curls 3×8 3 rounds 21 T2B 15 Box Jumps 9 Hang Power Cleans Fitness 3 min KB circuit Tabata Situps Ring rows 3×8 ALT DB Rows 4 sets Wt Lat. Step Ups […]

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Friday March.24, 2017

Posted in Workout of The Day , March 23rd, 2017

Shinobi Warm Up: KB snatches EMOTM x8 6 Press E90x6 2 pos. Cleans 1 min plank (All sides) no rest 9 min AMRAP 12 Back Squats Wod 6 Box Jumps 3 MU Fitness Warm Up: KB snatches EMOTM x8 6 Press TGU Heavy Single 1 min plank (All sides) no rest 9 min AMRAP 12 […]

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Thursday March.23, 2017

Posted in Workout of The Day , March 22nd, 2017

Shinobi Front Squat @23×1 4-4-4-4 ALT Z press x8 Single Arm Bench Press 3×8 ALT Windshield wipers x12 5rds Tabata situps 13 Min time Cap For time: 25 Pullups 25 Snatches 5 min AMRAP 5 KB Thrusters (each) 10 Burpees Fitness Front Squat 4-4-4-4 ALT Z press x8 Single Arm Bench Press 3×8 ALT Windshield […]

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Wednesday March.22, 2017

Posted in Workout of The Day , March 21st, 2017

Shinobi Bench Press 5×5 @75% ALT Pendlay Rows 5×5 Split Jerk -Heavy Single Seated Band Twists ALT DB\KB Side bends 3×8 EMOTM x15 1) 6 TnG Snatch + 2 Hop Over Burpees 2) 8 Box Jumps + 3 Hop Over Burpees 3) 10 Pullups + 4 Hop Over Burpees Fitness Bench Press 5×5 @75% ALT […]

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