Maximum results. Minimal time. Minimal equipment.
Warm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) Psalm 37:12-22 The wicked plots against the…
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…
Details10 Rounds for time: 30 seconds Battling Ropes (wave of choice) 30 H2H or SHOT Combination – Fig 8, Uppercut, Hot Potato, (lunge optional) No rest in between rounds. Psalm 10:1-18 Why do You stand afar off, O LORD? [Why] do You hide in times of trouble? The wicked in [his] pride persecutes the poor;…
Details41/54 – In Memory of USMC SGT Major and LAPD SWAT Element Leader Robert James Cottle 5 rounds for time: 4 double squat cleans (2 – 32 kg KBs) 15 KB Snatch L/R (24 kg) 4 double squat cleans (2 – 32 kg KBs) 30 seconds “static support hold” top position of Ring Dip. Robert Cottle…
DetailsWarm-up 5 minutes – SHOT or H2H Kettlebell Drills 5 rounds for time: 5 Power Cleans (80% of 1 rep max) 5 Muscle-ups Psalm 82:3-5 Defend the poor and fatherless; do justice to the afflicted and needy. Deliver the poor and the needy; free them from the hand of the wicked. They do not know,…
DetailsThe Ascension This article was originally published in Bibliotheca Sacra, January – March 1964, Volume 121, Number 481, published by Dallas Theological Seminary. Used here by permission. By John Walvoord. © 1963 Dallas Theological Seminary In the general theology of the historic church, the ascension of Christ has not been given much attention. It has…
DetailsAMRAP in 15 minutes: 5 One Arm KB Thrusters RT 24 kg 5 One Arm KB Thrusters LT 24 kg 7 Push Ups 9 Box Jumps 24″ Box Psalms 7:10-13 My shield is with God, Who saves the upright in heart. God is a righteous judge, And a God who has indignation every day.…
DetailsWarm-up 500 Meter Row 5 Turkish Get-ups R/L (36 – 24 kg) 5 Rounds 3-5 Reps 80% 1 rep max Back Squats Weighted Dips Weighted Chin-ups Psalms 3: 3-8 But You, O LORD, are a shield about me, My glory, and the One who lifts my head. I was crying to the LORD with my…
Details5 Rounds For Time: 10 American Swings 10 Power Swings 10 Russian Swings 10 Swing Releases 10 One-Arm Swings – Alternating Half Rotation Switches 10 One-Arm Swings – H2H Switches 2 Chronicles 7:14 “If… My people who are called by My name humble themselves and pray and seek My face and turn from their wicked ways,…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups William Livingston (1723-1790), who was 61 years old when he signed the Constitution of the United States of American, was a member of the first and second Continental Congresses. William Livingston had previously held the rank of a Brigadier…
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