Maximum results. Minimal time. Minimal equipment.
Static Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints FLETC – Glenco, GA William…
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…
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 (90% 1 rep max) 3 Deadlifts 3 Weighted Pull-ups 3 Hand Stand Push-ups(parallettes) 5 Knees to Elbows George Washington’s Prayer for the United States as it appears on a plaque in at Pohick Church, Fairfax County, Virginia, where Washington was a vestryman form 1762-1784: “Almighty God; We make our earnest prayer that Thou…
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,…
DetailsISAIAH Chapter 40 Comfort, comfort my people, says your God. 2 Speak tenderly to Jerusalem, and proclaim to her that her hard service has been completed, that her sin has been paid for, that she has received from the Lord’s hand double for all her sins. 3 A voice of one calling: “In the wilderness prepare the…
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 On October 21, 1864, President Abraham Lincoln issued the second annual Day of Thanksgivingon the last Thursday, in November.…
DetailsHero WOD (modified by using kettlebells instead of barbell) For Time: 75 KB Snatches R/24 kg 75 KB Snatches L/24 kg Psalm 18: 28-39 28 “For You light my lamp; The LORD my God illumines my darkness. 29 For by You I can run upon a troop; And by my God I can leap over a…
DetailsThanksgiving Day WOD 1 Round of the following exercises. Male 24 kg, Female 16 kg 25 Russian Swings 25 Two arm Swing Releases 25 1-arm Swings R/L 25 Turkish Get-ups R/L = 1 (alternate sides after every rep) 25 Clean and Jerk R/L 25 Snatches, R/L ‘God’s Instrument’: The Story of Squanto I first heard…
DetailsWarm-up (men 16 kg, women 8 kg) 10 Russian Swings 10 American Swings 10 Swings Right/Left 10 Cleans Right/Left 10 Clean & Jerks Right/Left 10 Snatches Right/left WOD (5 rounds for time) 20 Double Clean and Jerks (16kg/8kg) 10 Knees to elbows Psalm 18:1-3 1 For the choir director. A Psalm of David the servant of…
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