Month: October 2017

Wednesday Nov.1, 2017

Posted in Workout of The Day , October 31st, 2017

Shinobi 2 x 15 Wall Slides ALT KB Waiter Walks Barbell Step Ups 8-7-6-5 (increase wt) Single arm DB Bench Press 3x 8-10 EMOTM x12 1)2 Bear Complex 2) 2x Renegade Complex 3) 10 Wallballs Fitness 2 x 15 Wall Slides ALT KB Waiter Walks Barbell Step Ups 8-7-6-5 (increase wt) Single arm DB Bench […]

Read More

Tuesday Oct.31, 2017

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

Shinobi Back Squat – Heavy 3 EMOTM x6 3x KB Squat Snatch Tabata V-ups “Nasty Girls” 3 rounds for time of: 50 Squats 7 RING Muscle-ups 10 Hang power cleans, (135/85) Fitness Back Squat – Heavy 3 EMOTM x6 3x KB Snatch Tabata V-ups “Nasty Girls” 3 rounds for time of: 50 Squats 7 Bar […]

Read More

Monday Oct.30, 2017

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

Shinobi / Fitness 2 x 15 Wall Slides ALT KB Waiter Walks 4 Sets P.Jerk + Split Jerk Tabata Situps 20 Min Cap (any order) 30 Thrusters 30 Calories on Rower 30 C2B / Pullups 30 Box Jumps 30 KBS 30 Wallballs 30 OH Lunges

Read More

Saturday Oct.28, 2017

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

Shinobi / Fitness Wall Walks 2-2-2 Press 5×5 @75% 5mins 10 Power cleans / Push Press 10 Box Jumps 2 min Rest 5Min 15 KBS 15 burpees Rest 2mins 5mins 20 C2B/ Pullups 20 OH Lunges

Read More

Friday Oct.27, 2017

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

Shinobi / Fitness Single Arm BB Press 3x 3-5 Back Squat Heavy 5 Tabata 9 rounds (ALT) Flutter Kicks Situps Hollow Rocks 20 Min Cap (any order) 20 DB Snatches 30 Calories on Rower 30 C2B / Pullups 30 Box Jumps 30 KBS 30 Back squats 30 OH Lunges

Read More

Creating a nutritious Shake/Smoothie

Posted in NUTRITION , October 26th, 2017

We often find ourselves busy and on the go which is a common excuse used regarding poor diet. But did you know that not all meals have to be food meals. In fact you can replace one to two meals a day with healthy , balanced and easy to make super nutritious shakes. Found this […]

Read More

Thursday Oct.26, 2017

Posted in Workout of The Day , October 25th, 2017

Shinobi 3 x 15 Wall Slides ALT KB Waiter Walks EMOTM x6 Press x5 Snatch Grip DL ALT Pendlay Row 4-4-4 WT DIps ALT H.Ring Rows 5-5-5 60/30 Assault Bike Thrusters Box Jumps Rower power Cleans Fitness 3 x 15 Wall Slides ALT KB Waiter Walks EMOTM x6 Press x5 RDL ALT Pendlay Row 4-4-4-4 […]

Read More

Wednesday Oct.25, 2017

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

Shinobi Banded KBS 30/30 x3 OHS @22×1 3-3-3-3 3x 6-8 H.Ring Row ALT Push Ups @31×1 7 min 15 P.Snatches (65/35) 30 Double Unders Rest 2 mins 7 Mins 4 Burpees 6 KBS 8 Wallballs Fitness Banded KBS 30/30 x3 OHS @22×1 3-3-3-3 3x 6-8 H.Ring Row ALT Push Ups @31×1 7 min 15 P.Press […]

Read More

Tuesday Oct.24, 2017

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

Shinobi Front Squat @22×1 3-3-3-3 EMOTM x6 3x KB Squat Snatch E30 X10 1-2 RING Muscle Ups 11 mins 3 Renegade Complex 5 Step Over (Box Burpees) 1 Clean & Jerk Fitness Front Squat @22×1 3-3-3-3 EMOTM x6 3x KB Snatch E30 X10 2-3 Pike Pushups 11 mins 3 Renegade Complex 5 Step Over (Box […]

Read More

Monday Oct.23, 2017

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

Shinobi ROTATING BENT KB PRESS 5-5-5 Close Grip Bench Press 5-5-5-5 EMOTM x6 Clean + FS + Jerk 15 Mins 2 TGU 5 Max Jump Burpees 10 thrusters 15 PushUps 20 KBS 25 Hollow Rocks Fitness ROTATING BENT KB PRESS 5-5-5 Close Grip Bench Press 5-5-5-5 EMOTM x6 2 FS + push Jerk 15 Mins […]

Read More