Shinobi/Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions Deadlift 5 x5 @ 70%-75% 60/30 Assault Bike Pullups Lunges Burpees power Cleans – KBS Wallballs or 2K ROW
Read MoreShinobi E30 x10 HSPU Front Squat 3×5 (@70-75%) E90 X6 2 Pos Snatch WOD 6x 60/30r row @90% or 50 DU + 20 Pullups +3min A.bike (9 min Max) or 9 Min Amrap 10 Thrusters (65/45) 15 Pullups 30 Double Unders Fitness E30 x10 Pike PU Front Squat 3×5 (@70-75%) E90 X6 5 OHS WOD […]
Read MoreShinobi 1/2 Kneeling Press ALT S.Pullups 4 x 6-8 2L KB Lunges ALT Max -1 HSPU 4 sets Tabata x9 (Situps, V ups, HR) EMOTM x12 1) 5 Tng P. Snatch 2) 10 -12 Pullups + Pushups 3) 10 Wallballs Fitness 1/2 Kneeling Press ALT S.Pullups 4 x 6-8 2L KB Lunges ALT Max -1 […]
Read MoreShinobi 4 x 30/30 Banded KBS Back Squat 3x 10 (@60-65%) E90 X6 2 Pos Clean + Jerk EMOTM x12 1) 3 Muscle Up + 4 burpees 2) 5 Thrusters + 3 Burpees 3) 2 KB Squat Snach (each) + 2 Burpees Fitness Back Squat 3x 10 (@60-65%) E90 X6 3 KB Clean + Jerk […]
Read MoreShinobi/Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 Press 5×5 @ 70-75% Barbell Step Ups 8-7-6-5 10 —-> 1 Push Jerk Bar facing Burpees
Read MoreShinobi/Fitness 4 x 30/30 Banded KBS Weighted Getups x 8 “The Grinch” 20 Min AMRAP: (with a partner) 10 Thrusters / Box Jumps/ Burpees 20 Thrusters / Box Jumps/ Burpees 30 Thrusters / Box Jumps/ Burpees
Read MoreShinobi 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions 3min/1min 5 (Full) Cleans + 5 Pullups Row for Cals Lat. Plate Burpees Fitness 3 Sets 1x KB Waiter walk ALT Wallslides x15 ALT H.Ring rows x6-8 10 Mins Pistol Progressions 3min/1min 10 G.Squats + 5 Pullups […]
Read MoreShinobi KB Bent Press 3-3-3 S.Arm DB Bench Press 3×6-8 ALT 1/2 Kneeling Single Arm Press E90 x6 5 Deadlift @ 70% + 8 Wallballs E30 x10 2-3 MU Choose your death 2K row or 8 Min Amrap 30 DU 30 KBS Fitness KB Bent Press 3-3-3 S.Arm DB Bench Press 3×6-8 ALT 1/2 Kneeling […]
Read MoreShinobi KB Waiter walk ALT 5 ring rows @ 4 sec Lateral KB Step Ups 3 x6-8 Snatch Pulls @115% 5-5-5 “Double Dragon” (20/14) 22min Cap 2 RFT 40 Wall Balls 30 KBS 20 Pullups 10 Box Jumps 20 Pullups 30 KBS 40 Wallballs Fitness KB Waiter walk ALT 5 ring rows @ 4 sec […]
Read MoreShinobi F.Rack Barbell StepUps 8-7-6-5 Clean Pulls @100% 5-5-5-5 S.Arm DB Bench Press 3×6-8 ALT 1/2 Kneeling Single Arm Press 15 Mins 5 KB Thruster (each arm) 10 Box Over Burpees 10 Russian KBS Fitness F.Rack Barbell StepUps 8-7-6-5 Deadlifts 5-5-5 S.Arm DB Bench Press 3×6-8 ALT 1/2 Kneeling Single Arm Press 15 Mins 5 […]
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