Maximum results. Minimal time. Minimal equipment.
For Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 5:1 My son, give attention to my wisdom, Incline your ear to my…
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…
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…
Details5 Rounds for time: 1000 Meter Row 5 KB Snatches R/L (32 kg) Proverbs Chapter 3 Pro 3:1 My son, do not forget my teaching, But let your heart keep my commandments; Pro 3:2 For length of days and years of life And peace they will add to you. Pro 3:3 Do…
Details10 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) Zach Filer, Tactical Athlete Cert – Atlanta 2010…
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…
Details21, 15, 9 24 kg KB Snatch right then left L- sit Pull-ups 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. Alexander Solzhenitsyn proceeded to publish his telling book The Gulag…
Details15, 10, 5 for Time: Hang Power Snatch (135 lbs) Box Jump 24″ Pull-up Christmas Box A small gratuity given to servants, etc., on Boxing Day (the day after Christmas Day). In the early days of Christianity, boxes were placed in churches to collect money for various charities, and opened on Christmas Day. The contents were…
Details21-15-9 for time: Double KB Clean & Jerk (2 – 24 kg) Muscle-Up Christmas in Italy In Italy, the Presepio or crib plays a major part in the celebration of Christmas. Every home, even the poorest, has a Presepio of some kind, and the churches have very elaborate ones. The people place humble gifts of nuts and apples…
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