Maximum results. Minimal time. Minimal equipment.
Warm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! William Henry Seward (1801-1872)…
5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose of performing a light weight low bar back squat…
Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with KB – 16 kg) John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace. He was so depraved in his former profession that even his crew became disgusted. Once in a drunken…
Linda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of…
Warm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
The Best Strengthening Medicine A Sermon (No. 2209) Intended for Reading on Lord’s-Day, June 21st, 1891, Delivered by C. H. SPURGEON, “Out of weakness were made strong.”—Hebrews 11:34. THOSE WHO OUT OF WEAKNESS were made strong are written among the heroes of faith, and are by no means the least of them. Believers “quenched the violence…
Warm-up Row 500 meters 5 Rounds for Time: 3 Power Cleans (80% 1 rep Max) 3 Military Presses (80% 1 rep Max) 3 Weighted Pull-ups (80% 1 rep Max) Cool Down Row 500 meters Psalm 37:23-40 The steps of a man are established by the LORD, And He delights in his way. When he falls,…
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) Psalm 37:12-22 The wicked plots against the…
10 Reps Towards KB Perfection For Time: Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises. 10 One-arm Floor Presses R/L 10 Arm-Bar Stretches R/L 10 Double Floor Presses 10 Turkish Get Ups R/L 10 Military Press R/L 10 Push-Presses R/L 10 Russian Swings 10…
10 Rounds for time: 30 seconds Battling Ropes (wave of choice) 30 H2H or SHOT Combination – Fig 8, Uppercut, Hot Potato, (lunge optional) No rest in between rounds. Psalm 10:1-18 Why do You stand afar off, O LORD? [Why] do You hide in times of trouble? The wicked in [his] pride persecutes the poor;…