Maximum results. Minimal time. Minimal equipment.
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#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsWarm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…
DetailsLoiyangalani, Kenya The Image of God and Human Dignity By Dr. Glenn Sunshine|Published Date: May 27, 2010 This is the second article in a series exploring the implications of humanity’s creation in the image of God. God’s rep In the first article in this series, we looked at how the term “image of God” was…
DetailsAMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Continental Congress July 9, 1776, authorized the Continental Army to provide chaplains for their troops. On that same day, General George Washington, the Commander-in-Chief of the Continental Army, issued the order to appoint chaplains to…
DetailsKB Fran 21-15-9 Thrusters (2 – 16 kg KBs) Pull-ups Continental Congress, July 3, 1776 the after Congress approved the wording of the Declaration of Independence, John Adams wrote to his wife, Abigail, reflecting on what he had shared in Congress and with prophetic insight, declaring the improtance of that day: “I am apt to…
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 Continental Congress, July 8, 1776, for the first time read the Declaration of Independence publicly, as the famous “Liberty Bell” was run. Congress then established a three-man committee, consisting of Thomas Jefferson, John…
DetailsWarm-up Row 500 Meters 5 minutes S.H.O.T. Drills WOD 5 sets of 5 rounds Squats (80% 1 rep max) Muscle ups Finisher For Time 50 1 arm clean & Jerks (24kg) R/L “Where there is no religion, there is no morality… with the loss of religion… the ultimate foundation of confidence is blown up; and…
DetailsAs many rounds as possible in 12 minutes: 3 Handstand Push Ups 5 Pull Ups 7 Knees to Elbows Cool Down: 2 minutes Pummeling Drill with partner or Shadow Box Mighty Men of Valor The sons of Reuben and the Gadites and the half-tribe of Manasseh, {consisting} of valiant men, men who bore shield and sword…
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…
Details“A good father is one of the most unsung, unpraised, unnoticed, and yet one of the most valuable assets in our society.” – Billy Graham, Christian Evangelist The Image of God and Gender By Dr. Glenn S. Sunshine Published Date: June 16, 2010 From the beginning In the first two articles of this series, we…
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