Maximum results. Minimal time. Minimal equipment.
5 sets of 3-5 reps Deadlift (85-90% 1 rep max) Pull-ups (85-90% 1 rep max) Handstand Push-up (scale accordingly) Finish with 1 set of: 100 Half-Rotation Switches Timothy Dwight (1752-1817), president of Yale, was an influential author and educator. He was grandson of Jonathan Edwards, the famous New England minister and president of Princeton. It…
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…
Details3 Rounds For Time: 10 Turkish Get-ups (each side) 24 kg KB 10 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Switch sides after each rep. Quality reps are essential – smooth is fast. Do not sacrifice form for time! The Constitution of…
DetailsWarm 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 Clean & Jerk (or push press) (12-16 kg) Constitutional Convention September 17, 1787, called…
DetailsH2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Have Fun! Congress of the Confederation 1783, ratified a peace teaty with Great Britain at the close of the Revolutionary War. The treaty began: “In the…
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…
DetailsLeaving God for the government god Date: 10/19/2009 10:16:52 AM by David P. Smith Here in America, where church attendance is declining and “fruit inspection” tells us that the lifestyles of many who claim Christ is lacking in evidence of a Christian way of living, many have decided that giving up their liberty for the…
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…
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 Body Building, Running, CrossFit… which one looks healthy?Choices have consequences! 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,…
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