Maximum results. Minimal time. Minimal equipment.
Warm up 500 m row 3 minutes SHOT Drills 5 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…
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…
Details10,9,8,7,6,5,4,3,2,1 KB Swing (32kg) Box Jumps January: A Proverb a Day – Keeps Stupidity at Bay Pro 9:1 Wisdom has built her house, She has hewn out her seven pillars; Pro 9:2 She has prepared her food, she has mixed her wine; She has also set her table; Pro 9:3 She has sent out her…
Details15-12-9 for Time: Double KB Clean & Jerk (24 kg) Ring Dips Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! Pro 8:1 Does not wisdom call, And understanding lift up her voice? Pro 8:2 On top of the heights beside the way, Where the paths meet, she takes her stand;…
DetailsWarm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 3,3,3,3,3,3 85% of 1 Rep Max Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up January: A Proverb a Day – Keeps Stupidity at Bay Pro 7:1 My son, keep my…
DetailsJanuary: A Proverb a Day – Keeps Stupidity at Bay Pro 6:1 My son, if you have become surety for your neighbor, Have given a pledge for a stranger, Pro 6:2 {If} you have been snared with the words of your mouth, Have been caught with the words of your mouth, Pro 6:3…
DetailsFor Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 5:1 My son, give attention to my wisdom, Incline your ear to my…
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: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees Proverbs Chapter 3 Pro 3:1 My son, do not forget my teaching, But let your heart keep my commandments; Pro 3:2 For length of days and years of life And peace they will add to you.…
Details5 Rounds for time: 1000 Meter Row 5 KB Snatches R/L (32 kg) January: A Proverb a Day – Keeps Stupidity at Bay Pro 2:1 My son, if you will receive my words And treasure my commandments within you, Pro 2:2 Make your ear attentive to wisdom, Incline your heart to understanding; Pro…
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