Maximum results. Minimal time. Minimal equipment.
Warm-up 500 meter Row 3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups Finish 500m row “Train up a child in the way he should go, Even when he is old he will not depart from it.” – Proverbs 22:6 (March 2010 Family Ministries Newsletter) How Dr. Spock is Destroying America by…
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 Sir William Thompson, Lord Kelvin (1827-1907), the famous scientist who developed degrees Kelvin to record temperatures on…
DetailsMay you have a blessed Resurrection Day! Blaise Pascal (1623-1662), was renowned as the “Father of the Science of Hydrostatics.” He helped establish the principles of hydrodynamics and made invaluable contributions in the areas of mathematical treatment of conic sections, the theory of probability, and differential calculus, with the invention of Pascal’s triangle for…
DetailsABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep) …
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Thomas a’ Kempis (1380-1471), a writer during the Middle Ages, became well-known for writing the famous…
DetailsAMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673: “No man or angel can know how God would be worshiped and served unless God reveal it: He hath revealed…
Details3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints “But the fruit of the Spirit is love, joy, peace, patience,…
DetailsKB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885. As a physicist and chemist, he revolutionized the medical field by establishing…
DetailsThe War of Truth A Sermon (No. 112) Delivered on Sabbath Morning, January 11, 1857, by the REV. C.H. SPURGEON at the Music Hall, Royal Surrey Gardens. “And Moses said unto Joshua, Choose us out men and go out, fight with Amalek; to-morrow I will stand on the top of the hill with the rod…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated: “In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist. Then they came for the Jews, and I didn’t speak…
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