Maximum results. Minimal time. Minimal equipment.
10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s responsibility to be involved in securing freedom for America. In 1775, after preaching a…
Details5 Rounds: 5 Dead Lifts (85% of 1 rep max) 5 L-Set Holds (paralletes or rings) 5-10 seconds Handstand (against wall) 10-30 seconds 5 weighted Ring Dips (85% of 1 rep max) AMRAP in 10 Minutes 1 Arm KB Thruster – 24 kg (alternate R/L as needed) Constitution of the State of Tennessee 1796, stated:…
DetailsWarm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice…
Details15, 10, 5 for Time: Hang Power Snatch (135 lbs) Box Jump 24″ Pull-up Igor Morosev, World Champion – St. Petersburg Russia Alexander Solzchenitsyn (1918- ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953. He received the Nobel Prize for Literature in 1970 and was expelled from the country in 1974.…
Details21-15-9-6-3–for time: KB Snatch Right (24 kg) KB Snatch Left (24 kg) Ring Dips “Do all things without grumbling or disputing.” – Philippians 2:14
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean Olympic Training Center, Finland “Do nothing from selfishness or empty conceit,but with humility of mind regard one another as moreimportant than yourselves; do not merely look out for your own personalinterests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the…
Details5 Rounds for Time: Load: 2 – 24 kg KBs 1 Double KB Military Press – 5 Double KB Front Squat 3 Double KB Push Press – 3 Double KB Front Squat 5 Double KB Jerk – 1 Double KB Front Squat “Finally, be strong in the Lord and in the strength of His might. Put on the full armor of God, so that you will be…
DetailsWarm-up 5 Turkish Get-ups R/L (16 kg) 5 Turkish Get-ups R/L (24 kg) 5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups “The people of the land have practiced oppressionand committed robbery, and they have wronged the poor and needy and have oppressed the sojournerwithout justice. I searched for a man among them who would buildup the wall and stand in…
DetailsWarm up 50 KB Snatches R/L (12 or 16 kg) 5 rounds for time: 15′ rope climb 100 yd Hill Sprint 20 1-arm swings (16 kg) alternate/switch hands every rep. Note: Ideally the rope climb is at the bottom of the hill and the KB is at the top of the hill or vice versa…
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