Maximum results. Minimal time. Minimal equipment.
Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with KB – 16 kg) John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace. He was so depraved in his former profession that even his crew became disgusted. Once in a drunken…
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 “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of…
DetailsThe Best Strengthening Medicine A Sermon (No. 2209) Intended for Reading on Lord’s-Day, June 21st, 1891, Delivered by C. H. SPURGEON, “Out of weakness were made strong.”—Hebrews 11:34. THOSE WHO OUT OF WEAKNESS were made strong are written among the heroes of faith, and are by no means the least of them. Believers “quenched the violence of fire, escaped…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
DetailsWarm-up Row 500 meters 5 Rounds for Time: 3 Power Cleans (80% 1 rep Max) 3 Military Presses (80% 1 rep Max) 3 Weighted Pull-ups (80% 1 rep Max) Cool Down Row 500 meters Psalm 37:23-40 The steps of a man are established by the LORD, And He delights in his way. When he falls,…
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 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. The Tea Party in Boston knew how to right a ship Psalm 10:1-18 Why do You stand afar off, O LORD? [Why] do You hide in…
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…
DetailsBlaise 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 calculating coefficients of binomial expansion. He also helped…
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