5 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 for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups President Ronald Reagan wrote: “The family has always been the cornerstone of American society. Our families nurture, preserve, and pass on to each succeeding generation the values we share and cherish, values that are the foundation for…
DetailsLoad: 2 – 32 kg KBs Double KB Military Press 1-1-1-1-1 Double KB Push Press 3-3-3-3-3 Double KB Jerk 5-5-5-5-5 President Ronald Reagan in his 1988 National Day of Prayer Proclamation, expressed: Let us, young and old, join together as did the First Continental Congress, in the first step – humble, heartfelt prayer. Let us do…
DetailsKB Linda 10,9,8,7,6,5,4,3,2,1 reps for time: 1.5 x BW Deadlift Double KB Floor Press (40 kg or 32 kg) .75 x BW Clean On August 23, 1984, following the enactment of the “Equal Access Bill of 1984,” President Ronald Reagan spoke at the Ecumenical Prayer Breakfast at Reunion Arena in Dallas, Texas: “In 1962, the Supreme…
DetailsMatthew 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 greatly scorned and ridiculed. He suffered imprisonment over three…
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…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) Note: The purpose of performing a light weight low bar back squat…
DetailsWarm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! TGU with Kristy…
DetailsWarm-up 50 KB snatches R/L (12 kg) 3 Rounds for time: 20 KB snatches R/L (16 kg) 3 Skin-the-Cat/L-sit pull-ups 10 1 arm Swings R/L (32kg) 10 See-Saw Double KB Military Presses (24 kg) On January 1, 1795, President George Washington issued another National Thanksgiving Proclamation: It is an especial manner our duty as a people,…
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