Maximum results. Minimal time. Minimal equipment.
3 Round for Time: 10 Turkish Get-ups R/L (24kg) 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates to be under him, over the…
Details21-15-9 KB Snatches R/L (24 kg) Pull-ups Box Jumps Matthew 10:38 “And he who does not take his cross and follow after Me is not worthy of Me.” William Penn (1644-1718), the founder of Pennsylvania, at age 22 converted to the Christian truths of the Society of Friends, or Quakers, who at that time were…
Details5 Rounds for time: 3 Power Cleans (165#) 3 Front Squats (165#) 1 Push Jerk (165#) Note: Be very technical on the above lifts. Scale up or down as necessary. Finish with 3 Rounds of: 3 Clean Grip High-Pulls (205#) Note: The CGHPs are for power development, don’t let a weak or taxed grip be…
DetailsWarm-up 50 KB Snatches L/R (12 or 16 kg) 10 Turkish Get-ups L/R (12 or 16 kg) KB Fran 21-15-9 for Time: KB Thrusters (16 kg or 24 kg) Pull-ups Emma Willard (1787-1870), an American educator and historian, was a leader in the movement to provide higher education among women. In 1843 wrote: “The government…
Details5 rounds of 5 Performed in a circuit, 3 minute rest in between rounds Deadlift (80% of 1 rep max) Military Press (80% of 1 rep max) KB or BB Weighted Pull-ups (80% of 1 rep max) 5 rounds 25 1-Arm KB Swings (alternating hands each rep) 10 Burpees 1 minute rest in between rounds…
Details3 Round for Time: 10 Turkish Get-ups R/L (24kg) NOTE: Alternate sides after each rep! 10 Muscle Ups New England, (Synod of) Churches September 30, 1648, defined the duties of citizens,, functions of civil magistrates and the nature of civil government. I. God, Supreme Lord and King of all the world, hath ordained civil magistrates…
DetailsThe Image of God and Spirituality By Dr. Glenn Sunshine | Published Date: July 14, 2010 In God’s image In the first articles of this series, we observed that the image of God means that we are created to be God’s representatives, regents, and stewards on earth; that this position is the foundation for human…
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…
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 On August 23, 1984, following the enactment of the “Equal Access Bill of 1984,” President Ronald Reagan spoke at the Ecumenical Prayer Breakfast at Reunion Arena in Dallas, Texas: “In 1962, the…
Details21-15-9 KB Thrusters (2 – 16 kg KBs) Muscle ups Benjamin Rush (December 24, 1745 – April 19, 1813) was a Founding Father of the United States. Rush lived in the state of Pennsylvania and was a physician, writer, educator, humanitarian, patriot and a devout Christian, as well as the founder of Dickinson College in…
Details