Maximum results. Minimal time. Minimal equipment.
Warm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean Ring Dips Charles Habib Malik (1906-1967), the Ambassador to the United Nations, from Lebanon,, was a member of the U.N. Security Council…
DetailsThe Image of God and Creativity By Dr. Glenn Sunshine|Published Date: July 28, 2010 In God’s image Although the term “image of a god” in the ancient near east conveyed the idea of being a representative or steward of a god, the Biblical phrase also points to those things in human beings that make us…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates to be under him, over the…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Box Jumps Matthew 10:38 “And he who does not take his cross and follow after Me is not worthy of Me.” William Penn (1644-1718), the founder of Pennsylvania, at age 22 converted to the Christian truths of the Society of Friends, or Quakers, who at that time were…
Details5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsWarm-up 50 KB Snatches L/R (12 or 16 kg) 10 Turkish Get-ups L/R (12 or 16 kg) KB Fran 21-15-9 for Time: KB Thrusters (16 kg or 24 kg) Pull-ups Emma Willard (1787-1870), an American educator and historian, was a leader in the movement to provide higher education among women. In 1843 wrote: “The government…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) NOTE: Alternate sides after each rep! 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
DetailsThe Image of God and Spirituality By Dr. Glenn Sunshine | Published Date: July 14, 2010 In God’s image In the first articles of this series, we observed that the image of God means that we are created to be God’s representatives, regents, and stewards on earth; that this position is the foundation for human…
DetailsWarm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints “I must study politics and war that my sons may have liberty to study mathematics and philosophy.” —…
Details