Maximum results. Minimal time. Minimal equipment.
6 Rounds for Time: 5 Turkish Get-ups R/L (24kg) 5 Muscle Ups In his Book, The Great Evangelical Disaster, Francis Shaeffer warned: “…Something has happened in the last sixty years (1920-1980’s). The freedom that once was founded on a Biblical consensus and a Christian ethos has now become autonomous freedom, cut loose from all constraints. Here we…
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#) 101st Airborne, D-Day Albert Einstein, exiled from Germany because he was a Jew, noticed the…
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 5-10 minute break then… Finish with 3 rounds of: 1 minute – 1 arm swings Left (24 kg)…
DetailsThe Proof of the Living God as Found in the Prayer Life of George Muller, of Bristol By Rev. Arthur T. Pierson, D.D. In Psalm 68:4, we are bidden to “extol Him who rideth upon the heavens by His name, JAH, and to rejoice before Him;” and in the next verse, He is declared to be…
DetailsWarm -up 5 Minutes S.H.O.T Drills (8 or 12 pounds) 5 Rounds: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5 50 yard Sprints Library of Congress 1800, was set up primarily to assist Congressmen in preparing laws, although it was open to all…
DetailsSWAT Gear Shuttle 3 rnds for Time: 10x burpee + 50 yrd farmer carry @ (2) 32kg + 10 burpee + 50 yrd farmer carry the 32kg back to start. 10x burpee+ 50 yrd rack hold carry (2) 24kg + 10 burpee + rack hold carry the 53’s back to start. 10x burpee + Overhead…
DetailsWarm-up 500 meter row Work-out 21-15-9 Power Cleans 135 pounds Weighted Ring Dips (16 kg) Cool-Down 2 minutes Pummeling Drill w/partner or Shadow Box Jack Morrison, Director of Training, www.mastersmission.org “From the Gadites there came [fn] over to David in the stronghold in the wilderness, mighty men of valor, men trained for war, who could handle shield…
DetailsAMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps John Wingate Thorton, in his book The Pulpit of the American Revolution, 1860, wrote: “The highest glory of the American Revolution, said John Quincy Adams, was this: it connected, in one indissoluble bond, the principles…
Details5 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand kick ups (against wall, pause for 3 seconds on top) 5 Weighted pull-ups w/24 kg KB 5 Box Jumps 24″ PERSPECTIVES: The Post Modern Presidency Congress of the United States of America May 1854, passed a resolution in the House which declared: “The…
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…
Details