Maximum results. Minimal time. Minimal equipment.
Load: 2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 President Ronald Reagan in his 1988 National Day of Prayer Proclamation, expressed: Let us, young and old, join together as did the First Continental Congress, in the first step – humble, heartfelt prayer. Let us do…
DetailsMatthew 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 greatly scorned and ridiculed. He suffered imprisonment over three…
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 IKSFA seminar, November 21, 2011 On August 23, 1984, following the enactment of the “Equal Access Bill of 1984,” President Ronald Reaganspoke at the Ecumenical Prayer Breakfast at Reunion Arena in Dallas, Texas:…
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…
DetailsWarm-up 50 KB snatches R/L (12 kg) 3 Rounds for time: 20 KB snatches R/L (16 kg) 3 Skin-the-Cat/L-sit pull-ups 10 1 arm Swings R/L (32kg) 10 See-Saw Double KB Military Presses (24 kg) Jeff and Lee Quatrone (Awesome competitor – previous 24 kg Long Cycle record holder) On January 1, 1795, President George Washington…
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 On October 21, 1864, President Abraham Lincoln issued the second annual Day of Thanksgiving on the last Thursday, in…
DetailsHero WOD (modified by using kettlebells instead of barbell) Randy (In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed February 6 in the line of duty) For Time: 75 KB Snatches R/24 kg 75 KB Snatches L/24 kg Psalm 18: 28-39 28 “For You light my lamp;…
DetailsWarm-up (men 16 kg, women 8 kg) 10 Russian Swings 10 American Swings 10 Swings Right/Left 10 Cleans Right/Left 10 Clean & Jerks Right/Left 10 Snatches Right/left WOD (5 rounds for time) 20 Double Clean and Jerks (16kg/8kg) 10 Knees to elbows Psalm 18:1-3 1 For the choir director. A Psalm of David the servant of…
DetailsRonald Wilson Reagan, the 40th President of the United States of America, said: “The time has come to turn to God and reassert our trust in Him for the healing of America… our country is in need of and ready for a spiritual renewal…” Deuteronomy 30:1-20 “So it shall be when all of these things…
DetailsWarm-up 5 minutes of SHOT Drills 10,9,8,7,6,5,4,3, 2,1 Thrusters (2 – 24kg KBs) Muscle-ups George Washington issued from New York a National Day of Thanksgiving Proclamation on October 3, 1789: Whereas it is the duty of all nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for his benefits, and…
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