Maximum results. Minimal time. Minimal equipment.
Warm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Helen 3 rounds for time: 400m Run 21 American Swing (24 kg) 12 Pull-ups All-American boyhood – TMM “Difficulties are just things to overcome, after all.” – Ernest Shackleton, USS Endurance “These things…
DetailsWarm up Row 1000 m 5 rounds for time: 5 Power Cleans 185 lbs 20 Double Unders TGU with Nicole Reams King CrossFit May we all be like Caleb… “Now behold, the LORD has let me live, just as He spoke, these forty-five years, from the time that the LORD spoke this word to Moses, when Israel walked in the wilderness; and now behold, I am eighty-fiveyears old today. I am still as strong today as I…
DetailsWarm up Joint Mobility Drills AMRAP in 10 minutes 5 KB Snatch R/L (24 kg) 10 Wall Ball 5 Weighted Pull-ups (24 kg) “It is hard to fail, but it is worse never to have tried to succeed.” “It is only through labor and painful effort, by grim energy and resolute courage, that we move…
Details5 Rounds 50 meter Row 5 Pull-ups (2 pood) 5 Ring Dips (2 pood) 5 Dead lifts (225#) Constitution of the state of Vermont 1776, stated: “Frame of Government, Section 9. In each member (of the Legislator), before he takes his seat, shall make and subscribe the following the declaration, viz: “I do believe in…
DetailsPsalm 91 He who dwells in the shelter of the Most High Will abide in the shadow of the Almighty. I will say to the LORD, “My refuge and my fortress, My God, in whom I trust!” For it is He who delivers you from the snare of the trapper And from the deadly pestilence.…
DetailsWarm up 3 rounds 25 Kettlebell Snatches L/R (1 pood) Work out 10,9,8,7,6,5,4,3,2,1 KB Sing (2 pood) Box Jumps United States Supreme Court 1948, in the case of McCollum v. Board of Education, 333 U.S. 203, Justice Felix Frankfurter rendered the court’s opinion: Traditionally, organized education in the Western world was Church education. It could…
DetailsGrappler Circuit 15, 12, 9 For Time 1.5 pood Double Kettlebell High Pull Ring Dips Pull-ups United States Supreme Court 1925, in the case of Pierce v. Society of Sisters, 268 U.S. 510 (1925), stated: The fundamental theory upon which all governments in this Union repose excludes any general power of the state to…
DetailsWarm-up 5 rounds 2 Arm Bar Stretches (hold 3-5 seconds) 1 Turkish Get Up Workout 5 rounds of 3-5 Reps Performed in a circuit, 3 minute rest in between rounds Squat (40-50% of 1 rep max) Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of…
DetailsAMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) United States Supreme Court 1980, in case of Stone v. Grahm, 449 U.S. 39, 42, 46 (1980), stated: Religion has been closely identified with our history and government,, Abington School District, 1963, and that the history of man is…
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…
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