Maximum results. Minimal time. Minimal equipment.
For Time: Row 1000 meters 25 One-Arm KB Clean and Press (24 kg): Alternate one rep R, then one rep L = 1 rep 25 Knees to Elbows “The fundamental basis of this nation’s laws was given to Moses on the Mount. The fundamental basis of our Bill of Rights comes from the teachings we…
DetailsWOD 3 rounds 10 Turkish Get-ups R/L (24 kg KB) 10 Muscle-ups Note: Alternate sides when performing TGU (1 right, 1 left = 1 rep) “History fails to record a single precedent in which nations subject to moral decay have not passed into political and economic decline. There has been either a spiritual awakening to…
DetailsHERO WOD “Lumpy” In honor of Seattle Police Officer Tim “Lumpy” Brenton. End of Watch: October 31, 2009 Officer Tim Brenton 3 rounds Row 250 meters 6 Power Cleans 6 Thrusters 9 Deadlifts 9 Sumo Deadlift High Pulls The weight is 135/95 for each the barbell movements. The story behind the workout: The 3 rounds…
DetailsABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU. Be smooth, strive for perfect form during each rep. Finnish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 5 Power Cleans (85% 1 rep max) 5 Muscle ups Cool Down 3 sets of 5 reps Reverse Hypers Glute Ham Hanging Leg Raise Vanessa & Alicia fine tuning the TGU Thomas a’ Kempis (1380-1471), a writer during the Middle…
DetailsAMRAP 20 minutes (i.e. As Many Reps as Possible) 3 Muscle ups 5 KB swing (32 kg) 7 Box Jumps Sweat angle of new Tactical Athlete T-shirt – courtesy of Dale King John Milton declared in his True Religion, Heresy, Schism, Toleration, 1673: “No man or angel can know how God would be worshiped and served…
DetailsThe War of Truth A Sermon (No. 112) Delivered on Sabbath Morning, January 11, 1857, by the REV. C.H. SPURGEON at the Music Hall, Royal Surrey Gardens. “And Moses said unto Joshua, Choose us out men and go out, fight with Amalek; to-morrow I will stand on the top of the hill with the rod…
DetailsStatic Hold Strength Builder 3 rounds (50% of max hold time for each exercise) Hand Stand Holds L-sits Back Lever Front Lever 5 rounds (3-5 reps) Deadlift (80% of 1RM) Front Squat (80% of 1RM) Double KB MP, PP or Jerk (32 kg) Knees-t0-elbows Finish 5 – 40 yd sprints “But the fruit of the Spirit…
DetailsKB Fran 21-15-9 For Time: Thrusters (2 -16 or 24 kg Kettlebells) Pull-ups Louis Pasteur (1822-1895), was the French scientist who developed the process of “pasteurization” for milk, the vaccines for anthrax and chicken cholera in 1881, and the rabies vaccine in 1885. As a physicist and chemist, he revolutionized the medical field by establishing…
Details21-15-9 for Time: 1 Arm Thruster R (24 kg) 1 Arm Thruster L (24 kg) Pull-ups Martin Niemoeller (1892-1984), a German citizen during the Nazi Regime, stated: “In Germany they came first for the Communists, and I didn’t speak up because I wasn’t a Communist. Then they came for the Jews, and I didn’t speak…
Details