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Warm-up Row 1000 meters or 5 minutes of H2H Kettlebell or SHOT Drills Work out – 5 rounds of 3-5 reps, 80% of 1 rep max Squat (low-bar back squat) Dips (weighted) Chin-ups (weighted) Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the…
DetailsFor Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows Fundamental Orders (Constitution) of Connecticut January 14, 1639, was the first constitution written in America, instituting a provisional government and later serving as the model for the…
DetailsKB 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…
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…
DetailsNow the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom. 2 Corinthians 3:17
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…
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…
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