Maximum results. Minimal time. Minimal equipment.
The Bible — Yet It Lives by Willard L. Johnson Generations follow generations — yet it lives. Nations rise and fall — yet it lives. Kings, dictators, presidents come and go — yet it lives. Torn, condemned, burned — yet it lives. Hated, despised, cursed — yet it lives. Doubted, suspected, criticized — yet it…
Details7 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
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)
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 “The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of Rights comes from the teachings we…
DetailsWOD 3 rounds 10 Turkish Get-ups R/L (24 kg KB) 10 Muscle-ups Note: Alternate sides when performing TGU (1 right, 1 left = 1 rep) “History fails to record a single precedent in which nations subject to moral decay have not passed into political and economic decline. There has been either a spiritual awakening to…
DetailsWarm up 25 Snatches R/L (16 kg) 10 Double Jerks (2/16 kg) 10 Long Cycle (2/16 kg) Long Cycle WOD (double clean and jerk) 10 Rounds 10 reps per minute, (2/24 kgs) followed by 30 seconds of rest “Yet those who wait for the LORD will gain new strength; they will mount up with wings…
DetailsPsalm 63 A psalm of David. When he was in the Desert of Judah. 1 You, God, are my God, earnestly I seek you; I thirst for you, my whole being longs for you, in a dry and parched land where there is no water. 2 I have seen you in the sanctuary and beheld…
DetailsHERO WOD In honor of Seattle Police Officer Tim “Lumpy” Brenton. 3 rounds Row 250 meters 6 Power Cleans 6 Thrusters 9 Deadlifts 9 Sumo Deadlift High Pulls The weight is 135/95 for each the barbell movements. The story behind the workout: The 3 rounds represent his wife and two children. The 6-6-9-9 rep scheme…
DetailsABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep)…
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