Maximum results. Minimal time. Minimal equipment.
Warm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! Pro 19:1 Better is a poor man who walks in his integrity Than he who is perverse…
DetailsWarm-up 1000m row 50 KB Snatches R/L (16kg or 12 kg) WOD 5×5 80% of 1 rep Max Back Squat Weighted Ring Dips Janda Sit-ups Weighted Chins Finish 5 50 yd sprints January: A Proverb a Day – Keeps Stupidity at Bay! Pro 18:1 He who separates himself…
Details“Truth is the most orient pearl in Christ’s crown. Let us contend for the truth, as one would for a large sum of money, that it should not be wrested out of his hand.” – Thomas Watson, Body of Divinity Therefore Pilate said to Him, “So You are a king?” Jesus answered, “You say {correctly}…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans January: A Proverb a Day – Keeps Stupidity at Bay! Proverbs 16:1 The plans of the heart belong to man, But…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! Proverbs 15:1 A gentle answer turns away wrath, But a…
DetailsWarm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders January: A Proverb a Day – Keeps Stupidity at Bay! Pro 14:1 The wise woman builds her house, But the foolish tears it down with her own hands. Pro 14:2 He who walks in his uprightness fears the…
DetailsWarm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! Pro 13:1 A wise son {accepts his} father’s discipline, But a scoffer does not listen to rebuke. Pro 13:2 From the fruit…
DetailsWarm up 5 minutes of H2H Kettlebell Drills (Keep it light and happy!) AMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) January: A Proverb a Day – Keeps Stupidity at Bay! Pro 12:1 Whoever loves discipline loves knowledge, But he who hates reproof is stupid. Pro 12:2…
DetailsWarm up 500 m row 3 minutes SHOT Drills 5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose…
DetailsThomas Watson – 1686 “If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause? What a might…
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