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7 Rounds for Time: 10 KB Half Rotation Switches (32 kg) i.e. one-arm swing, at top of swing, switch KB to other hand – repeat. 7 Clapping pushups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the United States Constitution. The committee framing the orders was charged to make the laws: “As near the law…
DetailsWarm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…
DetailsFor Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…
DetailsHappy Independence Day! “The Declaration of Independence, America’s founding document, was based on God’s laws. The Declaration of Independence is the “why” of American government,, while the Constitution is the A”how.” If looked at as a business corporation, the Declaration of Independence can be called America’s Articles of Incorporation, while the Constitution can be seen…
DetailsDeclaration of Independence Here is the complete text of the Declaration of Independence. The original spelling and capitalization have been retained. (Adopted by Congress on July 4, 1776) The Unanimous Declaration of the Thirteen United States of America When, in the course of human events, it becomes necessary for one people to dissolve the political…
DetailsFor Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!). Feet must go back to the starting position before performing the dead clean and press. Keep strict Form! Never pull with a round back or if the KB…
Details5 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…
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