Maximum results. Minimal time. Minimal equipment.
5 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…
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) Congress of the United…
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…
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…
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…
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.”…
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…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Ring Push ups “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.” – Psalms 60:11-12 “Here my cry, O God; attend to my prayer. From the end of…
DetailsFight Gone Bad (KB Variation) 5 – 5 Minute rounds, AMRAP, switch exercise on the minute, 1 minute rest in between rounds: Burpee Pull-ups Double KB Push Press ( 1 pood) Box Jump Snatch L/R (1 pood) Wall Ball Substitute (1 pood) “No king is saved by the size of his army; no warrior escapes…
DetailsDaniel Webster (1782-1852), was a famous American politician and diplomat. He is considered one of the greatest orators in American history. He served as a US Congressman, a US senator and the Secretary of State for three different presidents. Webster stated: “if religious books are not widely circulated among the masses in this country, I…
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