Shinobi/Fitness 4 x 30/30 Banded KBS Press 5×5 @ 70-75% (Inc 5 from prev) Deadlift 3×3 WOD 10x 30/30r row @90% or 6x 60/60 Assault Bike @70% or 12 Min Amrap 2L Farmer Carry 15 Push Press 20 KB Lunges
Read MoreShinobi E30 x10 HSPU EMOTM x8 Press x6 BB Lunges 8-7-6-5 E30 x 10 MuScle Ups “Street Fighter” 3 rounds 10 Thrusters 35 Double Unders 2 Rounds 10 OHS 10 Hop Over Burpees Fitness E30 x10 Pike PU/ Wall Walk EMOTM x8 Press x6 BB Lunges 8-7-6-5 E30 x 10 Push Ups “Street Fighter” 3 […]
Read MoreShinobi 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions Back Squat 3×3 (@75-80%) E90 X6 2 Pos Snatch WOD 9x 30/30r row @90% or 6x 30/60 Assault Bike @85% or 9 Min Amrap 10 Front Squat 15 C2B 20 KBS Fitness 3 Sets 1x KB Waiter […]
Read MoreShinobi/Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 WT Pullups 4x 6-8 Team Workout Row + KBS P.PRESS WALLBALL Wt Lunges
Read MoreShinobi E30 x10 HSPU OHS @ 22×1 3-3-3-3 E30 x 10 Muscle up Tabata x9 15min @ 75% S.Arm OH Lunge x10 (each) 15 Power Cleans 15 Pullups 15 Wallballs or 15 Min AMRAP 30 Wall Balls 20 KBS 15 Pullups 10 Box Jumps Fitness E30 x10 Pike PU OHS @ 22×1 3-3-3-3 E30 x […]
Read MoreShinobi/Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions Press 5×5 @ 70-75% (Inc 5 from prev) WOD 9x 30/30r row @90% or 4x 60/60 Assault Bike @75% or 9 Min Amrap 10 Power Snatch / 15 KBS 15 Pullups 10 Burpees
Read MoreShinobi 1/2 Kneeling Press ALT S.Pullups 4 x 6-8 Front Squat 3×3(@70-75%) or Heavy Single to test % (If you have not tested in past 3mo) E90 X6 2 Pos Snatch 60/30 Assault Bike Thrusters Box Jumps Burpees power Cleans Wallballs or 2K ROW Fitness 1/2 Kneeling Press ALT S.Pullups 4 x 6-8 Front Squat […]
Read MoreShinobi/Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions Deadlift 5×5 Deadlift band Pulls 15-15-15-15 17 Min AMRAP 10 OHS 10 Bar Hop over burpees 10 Box Jumps 10 Pullups
Read MoreShinobi 4 x 30/30 Banded KBS Back Squat 5×5 (@70-75%) E90 X6 2 Pos Clean + Jerk Snatch Pulls 5-5-5-5 40 Wall Balls 30 KBS 20 Pullups 10 Box Jumps 20 Pullups 30 KBS 40 Wallballs Fitness 4 x 30/30 Banded KBS Back Squat 5×5 (@70-75%) E90 X6 4 Push Jerk RDL 5-5-5-5 40 Wall […]
Read MoreShinobi/ Fitness TGU 2-2-2 “12 Days of Christmas”
Read More