Shinobi EMOTM x8 6 Strict Press 1 1/4 Back Squat Heavy 3 Barbell Curls 3×8 Tabata Situps ALT Pushups 12 Min AMRAP 15 Log Cleans 15 Pullups 15 Box Jumps 100M Run Fitness EMOTM x8 6 Strict Press 1 1/4 Back Squat Heavy 3 Barbell Curls 3×8 Tabata Situps ALT Pushups 12 Min AMRAP 15 […]
Read MoreShinobi Bench Press 5×5 Ghost: Goblet Squats Back Squats 3 x15 ALT Pullups E90 x6 P. Clean +P.Press+ Split Jerk Tabata Hollow rocks EMOTM x15 Snatch+OHS + 5 Burpees 10 T2B + 4 Burpees 15 Wallballs + 3 Burpees Bench Press 5×5 Ghost: Goblet Squats Fitness Back Squats 3 x15 ALT Pullups E90 x6 2 […]
Read MoreShinobi Single Arm Ring Rows 3×8 Muscle Cleans 5 Sets Build to heavy single 3 x 5 TnG Cleans (full) (8mins)Cleans -Build to Heavy Double 60/60 x3 OH Plate Step Ups Box Over Burpees Thrusters Fitness Single Arm Ring Rows 3×8 Bicep Curls ALT Pendlay Rows 3×8 3 x 5 Push Jerk E90x6 Strict Pullup […]
Read MoreShinobi Snatch Balance 2-2-2-2 Snatch – Heavy double Snatch Grip Sotts press 5-5-5 Snatch Pulls 5-5-5 5 Rds 10 T2B 10 Wallballs Fitness Snatch P.Press 2-2-2-2 OHS – Heavy double Plate OHS (Banded) 5-5-5 Deadlift band Pulls 15-15-15-15 5 Rds 10 T2B 10 wallballs
Read MoreShinobi / Fitness TGU 3-2-1 E30x10 HSPU Run 400m 35 Power Snatches /35 OHS Run 400m 35 Pushups Run 400m 35 Pullups Run 400m
Read MoreShinobi Warm Up: Speed Ladder Double Unders 30/30 x4 Pistol Work Snatch High pulls x3 x4 Scarecrow Snatch x3 x3 Hang Snatch x3 Snatch x4 Snatch Grip DL (2sec Pause at knee) 3 x 2.2.2 4 Rounds 2L S. arm DB OH Lunge 10 Ring Dips Fitness Warm Up: Speed Ladder Double Unders 30/30 x4 […]
Read MoreShinobi Z Press 10-8-6-5-4 Ghost Sets (Back Squat) KB Side Step Ups 3×8 ALT HSPU Banded Trunk twist (3×8) ALT 30 Sec Plank (each round switch side) Run 400m + 3rds 21 KBS 15 Pullups 9 Back Squats 6 Hop Over Burpees + Run 400m Fitness Z Press 10-8-6-5-4 Ghost Sets (Back Squat) KB Side […]
Read MoreShinobi Jerk Balance 2-2-2-2 Clean & Jerk- Heavy double Clean Grip Sotts press 5-5-5 Clean Pulls Pulls 5-5-5 400m Run + 3 Rds 10 Pullups 10 Pushups 10 Hollow Rocks Fitness P.Jerk 2-2-2-2 FS – Heavy double Clean Grip Sotts press 5-5-5 Deadlift band Pulls 15-15-15-15 400m + 3 Rds 10 Pullups 10 Pushups 10 […]
Read MoreShinobi E30 x 10 HSPU Push Press @ 21×1 3-3-3-3-3 1 1/4 Back Squat 3-3-3-3 S.Arm R.Rows ALT Pendlay Rows 3×8 10 Min AMRAP 30ft HS Walk 10 Log Lunges (each) 5 TnG Power Cleans (Heavy) Fitness E30 x 10 Push ups Push Press @ 21×1 3-3-3-3-3 1 1/4 Back Squat 3-3-3-3 S.Arm R.Rows ALT […]
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