Maximum results. Minimal time. Minimal equipment.
ABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Vanessa & Alicia fine tuning the TGU Thomas a’ Kempis (1380-1471), a writer during the Middle…
The War of Truth A Sermon (No. 112) Delivered on Sabbath Morning, January 11, 1857, by the REV. C.H. SPURGEON at the Music Hall, Royal Surrey Gardens. “And Moses said unto Joshua, Choose us out men and go out, fight with Amalek; to-morrow I will stand on the top of the hill with the rod…
AMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Sweat angle of new Tactical Athlete T-shirt – courtesy of Dale King John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673: “No man or angel can know how God would be worshiped and served…
Static Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints “But the fruit of the Spirit…
KB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885. As a physicist and chemist, he revolutionized the medical field by establishing…
21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated: “In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist. Then they came for the Jews, and I didn’t speak…
6 Rounds for Time: 5 Turkish Get-ups R/L (24kg) 5 Muscle Ups In his Book, The Great Evangelical Disaster, Francis Shaeffer warned: “…Something has happened in the last sixty years (1920-1980’s). The freedom that once was founded on a Biblical consensus and a Christian ethos has now become autonomous freedom, cut loose from all constraints. Here we…
5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) 101st Airborne, D-Day Albert Einstein, exiled from Germany because he was a Jew, noticed the…
The Proof of the Living God as Found in the Prayer Life of George Muller, of Bristol By Rev. Arthur T. Pierson, D.D. In Psalm 68:4, we are bidden to “extol Him who rideth upon the heavens by His name, JAH, and to rejoice before Him;” and in the next verse, He is declared to be…