Maximum results. Minimal time. Minimal equipment.
Warm up: 5 minutes of SHOT Dills 5 minutes of H2H Drills (light KB) Complete 10 rounds: Sprint 50 yards *Rest 30 secs between rounds Coaches Rudenev & Rachinsky On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the…
DetailsAMRAP in 20 minutes 30 reps 24 in. Box-jump 20 reps Double KB Push Press (24 kg) 20 Pull-ups On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own constitutions. The…
DetailsPsalms 44:1-8 O God, we have heard with our ears, Our fathers have told us The work that You did in their days, In the days of old.1 You with Your own hand drove out the nations; Then You planted them; You afflicted the peoples, Then You spread them abroad.2 For by their own sword…
Details3 Rounds for time: 7 Clean and Jerk 60 kg Barbell 14 Burpeess 21 KB Swing (American) 16 kg Olympic Training Center, Finland On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of…
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…
Details5 Rounds for Time: 500 meter row 2 minutes – Jump Rope 3 minutes – H2H drills (12 or 16 kg) i.e. Practice and master 1-3 H2H drills. Push yourself. Go for speed and skill. On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the…
Details5 Rounds For Time: 5 Weighted Pull-ups (24 kg KB) 20 Box Jumps On July 4, 1837, in a speech celebrating the 61st Anniversary of the signing of the Decaration, John Quincy Adams proclaimed to the inhabitants of the Town of Newburyport: “Why is it that, next to the birthday of the Savior of the World, your…
Details7 Rounds for Time: 10 KB Swings (32 kg) 7 Clapping pushups John Quincy Adams (1767-1848), was the 6th President of the US, son of John Adams, the 2nd President. He revealed his convictions and philosophy in the following quotations: “The first and almost the only Book deserving of universal attention is the Bible.” “I…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 2 seconds on top) 5 Weighted pull-ups w/24 kg KB “… although they knew God, they did not glorify Him as God, nor were thankful, but became futile in their thoughts, and their foolish hearts were darkened.…
Details“All that is necessary for evil to triumph is for good men to do nothing” – Edmund Burke Painting of the Apostle Peter’s Crucifixion – The Hermitage, St. Petersburg Russia “Who will stand up for me against evildoers? Who will take his stand for me against those who do wickedness?” – Psalms 94:16 “The people of the land have…
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