Maximum results. Minimal time. Minimal equipment.
KB 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 Turkish Get-up with Amy Campbell – Tactical Athlete Certification “Yet those who wait for the LORD Will gain newstrength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” – Isaiah 40:31
DetailsHappy Independence Day! “The Declaration of Independence, America’s founding document, was based on God’s laws. The Declaration of Independence is the “why” of American government,, while the Constitution is the A”how.” If looked at as a business corporation, the Declaration of Independence can be called America’s Articles of Incorporation, while the Constitution can be seen…
DetailsKB WOD 10-9-8-7-6-5-4-3-2-1 KB Snatches (# of reps per arm) 24 kg men/12 kg women Pull-ups
DetailsFor Time: 50 Burpee / KB Dead Clean and Press R/L (16 kg) Note: Place KB between your feet, centered with the instep perform Burpee (w/o pushup!). Feet must go back to the starting position before performing the dead clean and press. Keep strict Form! Never pull with a round back or if the KB…
Details5 sets of 3-5 reps Deadlift (85-90% 1 rep max) Pull-ups (85-90% 1 rep max) Handstand Push-up (scale accordingly) Finish with 1 set of: 100 Half-Rotation Switches Timothy Dwight (1752-1817), president of Yale, was an influential author and educator. He was grandson of Jonathan Edwards, the famous New England minister and president of Princeton. It…
DetailsLeaving God for the government god Date: 10/19/2009 10:16:52 AM by David P. Smith Here in America, where church attendance is declining and “fruit inspection” tells us that the lifestyles of many who claim Christ is lacking in evidence of a Christian way of living, many have decided that giving up their liberty for 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…
Details3 Rounds For Time: 10 Turkish Get-ups (each side) 24 kg KB 10 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Switch sides after each rep. Quality reps are essential – smooth is fast. Do not sacrifice form for time! The Constitution of…
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 Clean & Jerk (or push press) (12-16 kg) Constitutional Convention September 17, 1787, called…
DetailsH2H Skill -Fun – Day! Warm-up 5 minutes SHOT Drills Practice 5 H2H Drills – 1 round of each drill of choice; 2 Minute Rounds/ 30 seconds rest between rounds Have Fun! Congress of the Confederation 1783, ratified a peace teaty with Great Britain at the close of the Revolutionary War. The treaty began: “In the…
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