Maximum results. Minimal time. Minimal equipment.
3 Rounds for time: 7 Clean and Jerk 60 kg Barbell 14 Burpees 21 KB Swing (American) 16 kg On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what the federal government could not do, leaving the states free within the controls of their own…
DetailsWarm-up 10 Arm-Bar Stretch to Turkish Get-up combos R/L (24 kg KB) 5 rounds for Time: 10 Handstand Kick-ups (hold handstand for 3-5 seconds) Note: OK to use wall for spotting overbalance. 5 Strict Hanging Leg Raises (legs & arms straight) 3 Headstand presses (from rings- feel free to use bands for assistance/balance) 10 Snatch…
Details5 Rounds for Time: 500 meter row 2 minutes – Jump Rope 3 minutes – H2H drills (12 or 16 kg) i.e. Practice and master 1-3 H2H drills. Push yourself. Go for speed and skill. On December 15, 1791, The Bill of Rights was finally ratified by the states. This was a declaration of what…
Details5 Rounds For Time: 5 Weighted Pull-ups (24 kg KB) 20 Box Jumps On July 4, 1837, in a speech celebrating the 61st Anniversary of the signing of the Decaration, John Quincy Adams proclaimed to the inhabitants of the Town of Newburyport: “Why is it that, next to the birthday of the Savior of the…
DetailsPsalms 44:1-8 O God, we have heard with our ears, Our fathers have told us The work that You did in their days, In the days of old.1 You with Your own hand drove out the nations; Then You planted them; You afflicted the peoples, Then You spread them abroad.2 For by their own sword…
Details7 Rounds for Time: 10 KB Swings (32 kg) 7 Clapping pushups John Quincy Adams (1767-1848), was the 6th President of the US, son of John Adams, the 2nd President. He revealed his convictions and philosophy in the following quotations: “The first and almost the only Book deserving of universal attention is the Bible.” “I…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 2 seconds on top) 5 Weighted pull-ups w/24 kg KB “… although they knew God, they did not glorify Him as God, nor were thankful, but became futile in their thoughts, and their foolish hearts were darkened.…
DetailsFor Time: 30 TGUs R/L (24 kg) 30 Muscle ups Note: Keep good form, feel free to scale, if necessary. Abigail Adams (1744-1818), wife of john Adams, 2nd President of the USA, and mother of the 6th President, John Quincy Adams. On November 15, 1775 she wrote: “A patriot without religion in my estimation is…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups Target practice at Olympic Training Center – Vierumaki, Finland “Give us help from trouble, for the help of man is useless. Through God we will do valiantly, for it is He who shall tread down our enemies.” – Psalm 60:11-12 “Here my cry, O God;…
DetailsWarm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 4 rounds of 4 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) My Coaches… IKSFA. Hernando Cortez (1485-1547), was the Spanish explorer who conquered Mexico. On February 10, 1519, before embarking for Mexico,…
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