Maximum results. Minimal time. Minimal equipment.
Linda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
DetailsThe Best Strengthening Medicine A Sermon (No. 2209) Intended for Reading on Lord’s-Day, June 21st, 1891, Delivered by C. H. SPURGEON, “Out of weakness were made strong.”—Hebrews 11:34. THOSE WHO OUT OF WEAKNESS were made strong are written among the heroes of faith, and are by no means the least of them. Believers “quenched the violence…
DetailsWarm-up Row 500 meters 5 Rounds for Time: 3 Power Cleans (80% 1 rep Max) 3 Military Presses (80% 1 rep Max) 3 Weighted Pull-ups (80% 1 rep Max) Cool Down Row 500 meters Psalm 37:23-40 The steps of a man are established by the LORD, And He delights in his way. When he falls,…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Jerk (or push press) (12-16 kg) Psalm 37:12-22 The wicked plots against the…
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…
Details10 Rounds for time: 30 seconds Battling Ropes (wave of choice) 30 H2H or SHOT Combination – Fig 8, Uppercut, Hot Potato, (lunge optional) No rest in between rounds. Psalm 10:1-18 Why do You stand afar off, O LORD? [Why] do You hide in times of trouble? The wicked in [his] pride persecutes the poor;…
Details41/54 – In Memory of USMC SGT Major and LAPD SWAT Element Leader Robert James Cottle 5 rounds for time: 4 double squat cleans (2 – 32 kg KBs) 15 KB Snatch L/R (24 kg) 4 double squat cleans (2 – 32 kg KBs) 30 seconds “static support hold” top position of Ring Dip. Robert Cottle…
DetailsWarm-up 5 minutes – SHOT or H2H Kettlebell Drills 5 rounds for time: 5 Power Cleans (80% of 1 rep max) 5 Muscle-ups Psalm 82:3-5 Defend the poor and fatherless; do justice to the afflicted and needy. Deliver the poor and the needy; free them from the hand of the wicked. They do not know,…
DetailsHappy Easter – Resurrection Sunday 2019 He did not come to judge the world, He did not come to blame. He did not only come to seek, It was to save – He came. And when we call him Savior, We call Him by his name. We do not have the right to judge, We’re…
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