Workout of The Day

Wednesday Nov.28, 2018

Shinobi/Fitness
Bench Press @85% 3-3-3-3

Push Press@ 85% 3-3-3-3

WT Pullups 3x 6-8

Tabata x9

E90X6
1) BB Stepups x6
2)KB snatch x5 + 3 B.o.B (+2)

Jump!

Tuesday Nov.27, 2018

Shinobi/Fitness
Bottoms Up Press 3×6-8
ALT
Cossak Lunge 3 x 6-8

OHS @85% 3-3-3

Tabata x9

3 Rounds
10 Push Jerk
5 HOB
2 Rounds
20 Pullups
10 S. Arm DB Cleans

Coach Sarah – Push Press

Monday Nov.26, 2018

Shinobi/Fitness
TGU 2-2-2

Press @ 85% 3-3-3

Deadlift
@ 80% 3-3
@ 85% 2-2-2

Row 1000m
30 Pullups
30 Situps/Hollow rocks
30 Goblet Squats

Twinzies

Thursday Nov.22, 2018

Shinobi / Fitness
DBL KB Waiter walk x3

Bench press @80% 3-3-3

WT Pullups 3x 6-8
ALT
Pendlay Row

10 mins
21 Wallballs
15 P.Cleans / DB P.Clean
9 Dips

Setting up for the workout

Wednesday Nov.21, 2018

Shinobi
Front Squat 3-3-3 @80%

E60x5 Snatch + Snatch Balance

Snatch Pulls 4-4-4

12 Min Amrap
4 Ninja Complex
6 KBS
8 Pullups

Fitness
Front Squat 3-3-3 @80%

E60x5 OHS + Snatch Balance

Snatch Pulls 4-4-4

12 Min Amrap
4 Ninja Complex
6 KBS
8 Pullups

Coach Suavek

Tuesday Nov.20, 2018

Shinobi/Fitness

Offset Squat 2x 10

Back Squat @ 80%
3-3-3-3

H. Ring Row 3x 6-8
ALT
DB Row

10 Min AMRAP
10 DB C&J (per arm)
15 Hollow Rocks
5 B.O.B

Adam

Monday Nov.19, 2018

Shinobi
Press @ 78% 22×1
3-3-3-3

S. Arm DB PP
Heavy Single

E60x5 3 P.Snatch

Tabata x9

3 Rounds
21 KBS
15 Power Cleans
9 T2B
6 Burpees

Fitness
Press @ 78% 22×1
3-3-3-3

S. Arm DB PP
Heavy Single

E60x5 3 P.Snatch

Tabata x9

3 Rounds
21 KBS
15 Power Cleans
9 T2B
6 Burpees

Bench Press

Saturday Nov.17, 2018

Strength Cycle week 5, D-Load Week

Shinobi/Fitness
Single leg DL (KB/DB)
3x 6-8
ALT
Bottoms Up Press x6-8

BB Step Ups 3x 8

3 Rounds
25 KBS
25 Burpees

Friday Nov.16, 2018

Strength Cycle week 5, D-Load Week

Shinobi
OHS @50% 5-5-5

2 x Snatch @60%
3 x Snatch @ 70%

WT Pullups 3×8

Tabatax9

12 Min AMRAP
8 T2B
10 Deadlifts
12 KBS (Heavy =Russian)

Fitness
OHS @50% 5-5-5

2 x Push Jerk @60%
3 x Push Jerk @ 70%

WT Pullups 3×8

Tabatax9

12 Min AMRAP
8 T2B
10 Deadlifts
12 KBS (Heavy =Russian)

Getting ready to lift!

Thursday Nov.15, 2018

Strength Cycle Week 5, D-Load week

Shinobi/Fitness
Press 2-2-2-2 @75%

Split Jerk 1-1-1-1-1
increase wt but keep moderate

Partner ABS
Leg swings 2×12-15

EMOTM X12
1) MU (As per Coach)
2) 25 Sec row (ALL OUT)
3) 5 Bar Facing Burpees (+1)

Warm Up