Month: October 2017

Saturday Oct.21, 2017

Posted in Workout of The Day , October 20th, 2017

Shinobi / Fitness Banded KBS 30/30 x3 Press 5×5 @75% Partner wod A) EMOTM x5 3 FS + front rack hold While Partner completes Burpee Box overs B) 10 Rounds For Time (as a Duo ALT each round) 15 Wallballs 15 KBS 15 Pullups

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Friday Oct.20, 2017

Posted in Workout of The Day , October 19th, 2017

Shinobi Single Arm BB Press 3x 3-5 1 1/4 Front Squat @60% 3-3-3-3 Russian Situps 3×10 EMOTM 15 1) 6 TnG Snatch + 2 Hop Over Burpees 2) 8 Wall Balls + 3 Hop Over Burpees 3) 10 Pullups + 4 Hop Over Burpees Fitness Single Arm BB Press 3x 3-5 1 1/4 Front Squat […]

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Thursday Oct.19, 2017

Posted in Workout of The Day , October 18th, 2017

Shinobi KB Bent Over Rows 5-5-5 DBL KBS ALT DBL KB F.Squat 3x 10/5 P. Press – Heavy Single 1 Min Each ( no rest) F,R,L Plank 10 Min AMRAP 5 Bar MU 10 H.P Snatch 10 Back Squats Fitness KB Bent Over Rows 5-5-5 DBL KBS ALT DBL KB F.Squat 3x 10/5 P. Press […]

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Wednesday Oct.18, 2017

Posted in Workout of The Day , October 17th, 2017

Shinobi 3 x 15 Wall Slides ALT KB Waiter Walks Strict Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 “Woo” 3 RFT 15 Deadlifts (155/115) 15 Pullups 15 WallBalls Fitness 3 x 15 Wall Slides ALT KB Waiter Walks Strict Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 “Woo” (Scaled) 3 RFT 15 KB Deadlifts […]

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Tuesday Oct.17, 2017

Posted in Workout of The Day , October 16th, 2017

Shinobi Single Arm BB Press 3x 3-5 OHS- Heavy 3 H.Ring Rows ALT Ring Dips 8-8-8 15 Mins @75% 1 TGU 10 OH (Plate) Stepups Row 100m (ALL out) 5 KB Squat Snatch 6 TnG Power Cleans Fitness Single Arm BB Press 3x 3-5 OHS- Heavy 3 H.Ring Rows ALT Ring Dips 8-8-8 15 Mins […]

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SUPER FOODS Part 2

Posted in Blog NUTRITION , October 16th, 2017

Continuing with our Super Food subject from last week here some other examples of foods you should consider consuming regularly: Kiwifruit also tops many a list of popular superfoods. Its benefits are similar, for the most part, to berries, melons, citrus fruit, apples and pears, all of which are high in vitamin C and rich in […]

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Monday Oct.16, 2017

Posted in Workout of The Day , October 15th, 2017

Shinobi / Fitness Banded KBS 30/30 x3 Deadlifts 5-5-5-5 @ 75% Russian Situps 3 x10 EMOTM x12 3x Muscle UP \ (5)Dips 10x Back Squat 8 xHop Over Burpee

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Saturday Oct.14, 2017

Posted in Workout of The Day , October 13th, 2017

Shinobi KB Bent over rows 3-3-3 Snatch Grip DL 5-5-5-5 Tabata Twists Partner WOD 3 ROunds Partner A) 15 Thrusters\15 KBS Partner B) Rower Switch Each round Fitness KB Bent over rows 3-3-3 RDL 5-5-5-5 Tabata Twists Partner WOD 3 ROunds Partner A) 15 Thrusters\15 KBS Partner B) Rower Switch Each round

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Friday Oct.13, 2017

Posted in Workout of The Day , October 12th, 2017

Shinobi Banded KBS 30/30 x3 Split Jerk – Heavy Single WT DIps ALT H.Ring Rows 5-5-5 60/30 Assault Bike Thrusters Box Jumps Rower power Cleans Fitness Banded KBS 30/30 x3 Split Jerk – Heavy Single WT DIps ALT H.Ring Rows 5-5-5 60/30 Skipping Thrusters Box Jumps Rower power Cleans

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Thursday Oct.12, 2017

Posted in Workout of The Day , October 11th, 2017

Shinobi 3x 6-8 Single leg DL ALT Wall Slides (x15) Back Squats @23×1 4-4-3-2 Tabata T2B 20 Mins 3 Bear Complex 15 Pullups 20 Situps 25 KBS Fitness 3x 6-8 Single leg DL ALT Wall Slides (x15) Back Squats @23×1 4-4-3-2 Tabata T2B 20 Mins 5 Renegade Complex 15 Pullups 20 Situps 25 KBS

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