Maximum results. Minimal time. Minimal equipment.
Warm-up 50 KB Snatches R/L (16 kg) 10 Knees to Elbows 3,3,3,3,3,3 85% of 1 Rep Max Back Squat Double KB Military Press (start in the rack position, hand must be below chin, press to lockout) Deadlift Weighted Pull-up January: A Proverb a Day – Keeps Stupidity at Bay Pro 7:1 My son, keep my…
DetailsJanuary: A Proverb a Day – Keeps Stupidity at Bay Pro 6:1 My son, if you have become surety for your neighbor, Have given a pledge for a stranger, Pro 6:2 {If} you have been snared with the words of your mouth, Have been caught with the words of your mouth, Pro 6:3…
DetailsFor Time: 15 Power Clean & Jerk (155#) 5 Handstand Push-ups 10 Power C & J (155#) 10 Handstand Push-ups 5 Power C & J (155#) 15 Handstand Push ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 5:1 My son, give attention to my wisdom, Incline your ear to my…
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…
Details10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees Proverbs Chapter 3 Pro 3:1 My son, do not forget my teaching, But let your heart keep my commandments; Pro 3:2 For length of days and years of life And peace they will add to you.…
Details5 Rounds for time: 1000 Meter Row 5 KB Snatches R/L (32 kg) January: A Proverb a Day – Keeps Stupidity at Bay Pro 2:1 My son, if you will receive my words And treasure my commandments within you, Pro 2:2 Make your ear attentive to wisdom, Incline your heart to understanding; Pro…
Details5 Rounds for Time: 10 Double KB Clean & Jerk (24 kg) a.k.a. Long Cycle 10 Pull-ups January: A Proverb a Day – Keeps Stupidity at Bay Pro 1:1 The proverbs of Solomon the son of David, king of Israel: Pro 1:2 To know wisdom and instruction, To discern the sayings of understanding, Pro 1:3…
Details5 Rounds: 5 Dead Lifts (85% of 1 rep max) 5 L-Set Holds (paralletes or rings) 5-10 seconds Handstand (against wall) 10-30 seconds 5 weighted Ring Dips (85% of 1 rep max) AMRAP in 10 Minutes 1 Arm KB Thruster – 24 kg (alternate R/L as needed) Zach Filer, Tactical Athlete Cert – Atlanta 2010…
DetailsGalatians 5:1 It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery. John Peter Gabriel Muhlenberg (1746-1807), a member of the Virginia House of Burgesses in 1774, was a 30 year old pastor who preached on the Christian’s…
DetailsWarm-up 100 One-Arm Swings (alternate L/R as needed) 16 kg 5 Rounds for Time: 5 Turkish Get-ups (R+L=1 rep) Alternate sides every rep – 24 kg 5 Muscle ups William Strong (1808-1880), an Associate Judge of United States Supreme Court, 1870-1880, had previously served his country as a U.S. Congressman, 1847-1851, and as a justice…
Details