Maximum results. Minimal time. Minimal equipment.
Warm up 3 rounds of: 25 KB Snatches each arm (1 pood/16 kg) Work out 15, 10, 5 Hang Power Snatch 135 lbs Box Jumps 24″ Pull Up Andrew Jackson (1767-1845), the 7th President of the USA. In 1832, President Andrew Jackson vetoed the Bank Renewal Bill, preventing the establishment of the Bank of the United…
DetailsWarm up 5 Minutes SHOT Drills (12 pound shot) Work Out For Time: 40, 30, 20, 10 KB Swings (24 kg, variation of choice) Ring Push Ups Sit Ups CF KB certification – RedPoint Climbing – Fayetteville, NC Congress of Massachusetts, Provincial 1774, resolved: “Resistance to tyranny becomes the Christian and social duty of each…
DetailsWarm-up: Row 1000 meters Workout For Time: 30 Turkish Get-ups (each side) 24 kg KB 30 Muscle ups Note: Keep strict form, be smooth do not rush your TGUs. It’s a timed event but not a race. Quality reps are essential – smooth is fast. Do not sacrifice form for time! William Henry Seward (1801-1872)…
Details5 rounds of 5 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 1 rep max) Note: The purpose of performing a light weight low bar back squat…
DetailsThe Best Strengthening Medicine A Sermon (No. 2209) Intended for Reading on Lord’s-Day, June 21st, 1891, Delivered by C. H. SPURGEON. “Out of weakness were made strong.”—Hebrews 11:34. THOSE WHO OUT OF WEAKNESS were made strong are written among the heroes of faith, and are by no means the least of them. Believers “quenched the…
DetailsKaren For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with KB – 16 kg) John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace. He was so depraved in his former profession that even his crew became disgusted. Once in a drunken…
DetailsLinda (KB) 10,9,8,7,6,5,4,3,2,1 reps for time 1.5 x BW Deadlift 1 x BW Bench Press* (or Double Kettlebells Floor Press 2 – 40 kg KB) .75 x BW Cleans “This is a Christian nation. The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of…
DetailsWarm-Up KB Snatches 50 reps per arm (Skill work: 12 – 16 kg) H2H Kettlebell Drills (12 -16 kg) 5 minutes Tommy V (KB version) 21 Thrusters (2 – 1.5 pood KBs), 12 ascents 15′ rope 21 Thrusters (2 – 1.5 pood KBs) 9 ascents 15′ rope 15 Thrusters (2 – 1.5 pood KBs) 6…
DetailsWarm-up Row 500 meters 5 Rounds for Time: 3 Power Cleans (80% 1 rep Max) 3 Military Presses (80% 1 rep Max) 3 Weighted Pull-ups (80% 1 rep Max) Cool Down Row 500 meters Psalm 37:23-40 The steps of a man are established by the LORD, And He delights in his way. When he falls,…
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 Jerk (or push press) (12-16 kg) Psalm 37:12-22 The wicked plots against the…
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