Shinobi Cossack Lunge 5-5-5 Pistol Work (As per coach) OHS @ 22×1 4-3-3-2 30/30 x3 Ab Twists 30 Band Pull through (Deadlift style) 15 Min AMRAP 5 Cleans 10 Dips 20 Burpeess 30 Goblet Squats Fitness Cossack Lunge 5-5-5 Pistol Work (As per coach) OHS 4-3-3-2 30/30 x3 Ab Twists 30 Band Pull through (Deadlift […]
Read MoreShinobi 4 Sets HSPU/Z-Press/Band press down RDL 8-8-8-8 ALT Pullups E90 x6 2 P.Clean, 1 P. Press,5 Front Squat 30 Sec Situps 30 Sec Hollow ROcks 30 Seconds Flutter Kicks 3 mins/1min Row for Cals 12 Burpees/KBS/Wallballs 10 Press/ Pullups Fitness 4 Sets Pushups/Z-Press/Band press down RDL 8-8-8-8 ALT Pullups E90 x6 2 P.Press, 1 […]
Read MoreShinobi 3 sets 8 Single Arm Ring Rows ALT 12 Strict Pullups EMOTM x8 P.Snatchx3 + 1 OHS Back Squat 4 Sets to Heavy 3 5 Rds 2 Muscle Up 3 Snatch (Full) 100M Run Fitness 3 sets Pushups ALT H. Ring Rows EMOTM x8 3 OHS + Hop Over Burpee Back Squat 4 Sets […]
Read MoreShinobi DU 30/30 x4 Strict Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 3×8 Barbell Curl ALT FAST Back Squats 60/60 x2 BB Step Ups Hollow Rocks KBS Fitness DU 30/30 x4 Strict Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 3×8 Barbell Curl ALT FAST Back Squats 60/60 x2 DB Step Ups Hollow Rocks […]
Read MoreWOD “Suavek” Coach Suavek has programmed a Special workout for his birthday
Read MoreShinobi E30x10 HSPU Outside Banded Lunges 3×8 OHS @ 22×1 3-3-3-3 E90 x6 P.Clean+ 2 FS+ Jerk 21-15-9 KBS Paralette Burpees Fitness E30x10 Push Ups Outside Banded Lunges 3×8 OHS 3-3-3-3 E90 x6 2 P.Press+ 2 FS (1 Sec Pause) 21-15-9 KBS Paralette Burpees
Read MoreShinobi DU 30/30 x4 RDL 6-8 x4 ALT KB Jerk 4 rds DB Lunges ALT DB Push Press x8 4 Rounds 10 T2B 10 Power Snatches 10 Hop Over Burpees Fitness Singles 30/30 x4 RDL 6-8 x4 ALT KB Press 4 rds DB Lunges ALT DB Push Press x8 4 Rounds 10 T2B 10 OHS […]
Read MoreShinobi Back Squat – Heavy 6 Bench Press 3x 10-12 ALT Barbell Curl 6-8 Paloff Press 2x 15 ALT 20 Situps EMOTM x12 P. Jerk x6 Hop Over Burpees x8 Pullups x12 Fitness Back Squat – Heavy 4 Bench Press 3x 10-12 ALT Barbell Curl 6-8 Paloff Press 2x 15 ALT 20 Situps EMOTM x12 […]
Read MoreShinobi Cossack Lunges 4×5 H.Ring Rows ALT Push Ups 3×8 E90 x6 P.Snatch+2 OHS Tabata Hollow Rocks 8 Min AMRAP (p. clean) 2 Front Squat (Heavy) 30 DU 5 DB/KB Step Ups Fitness Cossack Lunges 4×5 H.Ring Rows ALT Push Ups 3×8 E90 x6 3 OHS Tabata Situps 8 Min AMRAP 3 Front Squat (Heavy) […]
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