Maximum results. Minimal time. Minimal equipment.
5 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 50 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
DetailsC.S. Lewis (1898-1963), a professor at Oxford University and a professor at Cambridge University, and renown English novelist, whose works include the famous Chronicles of Narnia, The Screwtape Letters, and Mere Christianity. Having once been an agnostic expressed: “I am trying to prevent anyone from saying the really foolish thing that people often say about…
Details10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep. Use strict form. Do not sacrifice form for reps ! “A thorough knowledge of the Bible is worth more than a college education” – President Theodore Roosevelt Rift Valley Academy – Kenya (note: cornerstone inscription)
DetailsKB Grace 30 reps for time: Clean and Jerk 2 – 32 kg (i.e. 70 #) KBs “Progress has brought us both unbounded opportunities and unbridled difficulties. Thus,, the measure of our civilization will not be that we have done much,, but what we have done with that much. I believe that the next…
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
DetailsKaren For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB) 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…
DetailsFilthy-Fifty 50 perfect reps per exercise, start the clock and get after it! Pull-Ups KB Swings (24 kg) Ring Push-ups Sit Ups Wall Ball Substitute (24 kg)
DetailsPSALM 23 The Lord is my shepherd; I shall not want. 2 He makes me lie down in green pastures. He leads me beside still waters. 3 He restores my soul. He leads me in paths of righteousness for his name’s sake. 4 Even though I walk through the valley of the shadow of death, I will fear…
DetailsDirty Dozen 12 reps of 12 Exercises. Starting the clock and running through each. Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…
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