Maximum results. Minimal time. Minimal equipment.
10 Minutes As Many Reps As Possible: TGU’s – 24 kg KB Alternate sides after each rep. Use strict form. Do not sacrifice form for reps ! January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 11 A false balance is an abomination to the Lord, but a just weight is his delight.…
DetailsKB Grace 30 reps for time: Clean and Jerk 2 – 32 kg (i.e. 70 #) KBs January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 10 A wise son makes a glad father, but a foolish son is a sorrow to his mother. 2 Treasures gained by wickedness do not profit, but righteousness…
DetailsKB Fran 21-15-9 Thrusters (2 – 24 kg KBs) Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 9 Wisdom has built her house; she has hewn her seven pillars. 2 She has slaughtered her beasts; she has mixed her wine; she has also set her table. 3 She has sent out her young…
DetailsWarm-Up S.H.O.T. Drills (12 pound shot) 5 minutes KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) Kipping Pull-up 30 reps (Skill work: band assisted) Elizabeth 21-15-9 135 lb. Clean, Ring Dips January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 8 Does not wisdom call? Does not understanding raise…
DetailsJanuary: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 7 1 My son, keep my words and treasure up my commandments with you; 2 keep my commandments and live; keep my teaching as the apple of your eye; 3 bind them on your fingers; write them on the tablet of your heart. 4 Say to wisdom,…
DetailsFilthy-Fifty 50 perfect reps per exercise, start the clock and get after it! Pull-Ups KB Swings (24 kg) Ring Push-ups Sit Ups Wall Ball Substitute (24 kg) January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 6 My son, if you have put up security for your neighbor, have given your pledge…
DetailsDirty Dozen 12 reps of 12 Exercises. Starting the clock and running through each. Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…
DetailsPerform for Time: Deadlift 5-5-5-5-5 reps As Many Reps As Possible for 5 Minutes Double kettlebell Press, Push Press, or Jerk Procedure: Clean 2 – 24 kg KBs to the rack position, then have someone start the timer. Do as many overhead lifts as possible without setting down either KB. Every time your arms lock…
DetailsSkills Warm-up 50 snatches each arm (light KB) 30 pull-ups (Bodyweight or band assisted) KB Grace Double Clean and Jerk (2 – 53 pound KBs) 50 reps for time January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 3 1 My son, do not forget my teaching, but let your heart keep my…
Details5 Rounds for Time: 10 Double KB Clean & Jerk (24 kg) a.k.a. Long Cycle 10 Pull-ups 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…
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