Maximum results. Minimal time. Minimal equipment.
Warm-up 500 Meter Row 5 Turkish Get-ups R/L (36 – 24 kg) 5 Rounds 3-5 Reps 80% 1 rep max Back Squats Weighted Dips Weighted Chin-ups Psalms 3: 3-8 But You, O LORD, are a shield about me, My glory, and the One who lifts my head. I was crying to the LORD with my…
Details5 Rounds For Time: 10 American Swings 10 Power Swings 10 Russian Swings 10 Swing Releases 10 One-Arm Swings – Alternating Half Rotation Switches 10 One-Arm Swings – H2H Switches 2 Chronicles 7:14 “If… My people who are called by My name humble themselves and pray and seek My face and turn from their wicked ways,…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups William Livingston (1723-1790), who was 61 years old when he signed the Constitution of the United States of American, was a member of the first and second Continental Congresses. William Livingston had previously held the rank of a Brigadier…
DetailsStatic Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints FLETC – Glenco, GA William…
Details3 Rounds for Time: 10 Turkish Get-ups R/L (24 kg) 10 Muscle ups Author Saxon George Mason (1725-1792), was a famous American Revolutionary statesman and delegate from Virginia to the Constitutional Convention. He practically wrote the first ten amendments to the United States Constitution, limiting the power of the government. George Mason stated before the…
DetailsChrist in His Resurrection – Part 3 This article was originally published in Bibliotheca Sacra, October – December 1963, Volume 120, Number 480, published by Dallas Theological Seminary. Used here by permission. Written by John Walvoord. © 1963 Dallas Theological Seminary The resurrection of Christ essential to all His work. Just as the bodily resurrection…
DetailsWarm-up 5 Minutes of H2H Drills of choice (36 kg) AMRAP in 15 minutes: 5 Deadlifts 315 lbs (scale as appropriate) 10 Toes to the Bar Note: courtesy of www.crossfitfootball.com “I tremble for my country when I reflect that God is Just; that His justice cannot sleep forever.” – Thomas Jefferson, 1781 (Notes on the…
DetailsKettlebell Fran 21-15-9 KB Thrusters (2-24kg) Pull-ups Battling Ropes Certification ’05 “Be strong and courageous, do not be afraid or tremble at them, for the LORD your God is the one who goes with you. He will not fail you or forsake you.” – Deut. 31:6
Details10 Minutes: 5 Minutes KB Snatch Right (16 kg) 5 Minutes KB Snatch Left (16 kg) Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top. Take a 3-5 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
Details5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Psalm 1:1-6 How blessed is the man who does not walk in the counsel of the wicked, Nor stand in the path of sinners, Nor sit in the…
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