Maximum results. Minimal time. Minimal equipment.
AMRAP in 15 Minutes 5 KB Snatch/R (24 kg) 1 Reverse Turkish Get up/R 5 KB Snatch/L 1 Reverse Turkish Get-up/L Note: On 5th Snatch: 1) Hold the KB overhead 2) Slowly descend to the kneeling then supine position i.e. the 2nd half of the Turkish Get-up. 3) Once your back touches the ground, immediately…
DetailsWarm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean Ring Dips Conquerers of the TA 90 lbs Pull-up Challenge Charles Habib Malik (1906-1967), the Ambassador to the United Nations, from Lebanon,,…
Details5 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#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Easy day at the CF Games New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Box Jumps Matthew 10:38 “And he who does not take his cross and follow after Me is not worthy of Me.” William Penn (1644-1718), the founder of Pennsylvania, at age 22 converted to the Christian truths of the Society of Friends, or Quakers, who at that time were…
DetailsThe Image of God and Spirituality By Dr. Glenn Sunshine|Published Date: July 14, 2010 In God’s image In the first articles of this series, we observed that the image of God means that we are created to be God’s representatives, regents, and stewards on earth; that this position is the foundation for human dignity and…
DetailsWarm-up 50 KB Snatches L/R (12 or 16 kg) 10 Turkish Get-ups L/R (12 or 16 kg) KB Fran 21-15-9 for Time: KB Thrusters (16 kg or 24 kg) Pull-ups Emma Willard (1787-1870), an American educator and historian, was a leader in the movement to provide higher education among women. In 1843 wrote: “The…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsWarm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints A group of paratroopers at Marmion Farm, Normandy “I must study politics and war that my sons may…
Details10 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…
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