Shinobi/Fitness BB Step Ups 8-8-8-8 E90x6 Clean & Jerk/ DB Clean & Jerk 3mins/1 Min A) 10 HSPU/ Pike PU 10 Air Squats B) 1 min Max Distance Row + Max Double/Single Unders C) 15 OHS 15 Pullups D) 15 Push Jerk 15 Wallballs
Read MoreShinobi/ Fitness B.Split Squat @30×0 3x 6-8 Split Jerk – Heavy Single Festivus Games WOD#2 15 Min AMRAP 50 Dumbbell snatch alternating 40 Plate-hop Burpees 30 Air squats 20 (HR) Push-ups 10 Pull-ups / Ring Rows At the top of every minute the athlete will do 8 Plate-hold Russian twists.
Read MoreShinobi Seated Press 8-7-6-5 P.Snatch 3-3-3 Snatch 1-1-1-1 10 Min AMRAP 50 Double Unders 20 Power Cleans 50 Double Unders 20 Burpees 50 Double Unders 20 OHS Fitness Seated Press 8-7-6-5 P.Snatch 3-3-3 Snatch Press 5-4-3-2-1 10 Min AMRAP 50 Double Unders 20 DB P. Cleans 50 Double Unders 20 Burpees 50 Double Unders 20 […]
Read MoreShinobi HS walk practice Bench Press 5×5 E60x 5 Snatch Pull + H. Snatch EMOTM x12 A) 1-3 MU B) 5-8 Back Squat C) 8 Hop Over Burees Fitness HS walk practice Bench Press 5×5 E60x 5 4 OHS EMOTM x12 A) 1-5 Pullups B) 5-8 Back Squat C) 8 Hop Over Burees
Read MoreShinobi Wallwalks 3-3-3 ALT L- Sit / V-hold 4 Sets 2 P. Clean + 2 F.Squat ALT 1 Rope Climb WT Pullups 4x 6-8 ALT Deadlifts 5-5-5-5 7min AMRAP 2 Renegade Complex 5 Burpee Box Over or 60/30 Row x6 Fitness Wallwalks 3-3-3 ALT L- Sit / V-hold 4 Sets 4 F.Squat ALT 1 Rope […]
Read MoreShinobi TGU 2-2-2 Back Squat – Build to heavy 5 E60x 5 Clean Pull + H. Clean Tabata x9 10 Min AMRAP 10 Push Jerk 10 Hop over burpee 10 Pullups Fitness TGU 2-2-2 Back Squat – Build to heavy 5 E60x 5 2 DB P. Clean 2 F.Squat 75 sec WT Plank rest 30 […]
Read MoreShinobi/Fitness Double Unders 30/60 or 60/60 x3 FR. Lunges (#45 Plate Deficit) 8-7-6-5 ALT S2O 8-7-6-5 Tabata x9 15mins 2L Farmer Carry 5 HSPU 10 Box Jumps 15 Burpees
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