Dirty Dozen 12 reps of 12 Exercises. Starting the clock and running through each. Added body armor (BA) where applicable. KB Thrusters (24kg each arm) Medicine Ball Push ups Pull ups (BA) Hanging Leg Raise (legs straight, shins touch bar) Ring Dips (BA) Wall Ball Lunges (BA) Muscle Ups Knees to Elbows Dead lift (with big…
DetailsPerform for Time: Deadlift 5-5-5-5-5 reps As Many Reps As Possible for 5 Minutes Double kettlebell Press, Push Press, or Jerk Procedure: Clean 2 – 24 kg KBs to the rack position, then have someone start the timer. Do as many overhead lifts as possible without setting down either KB. Every time your arms lock…
DetailsSkills Warm-up 50 snatches each arm (light KB) 30 pull-ups (Bodyweight or band assisted) KB Grace Double Clean and Jerk (2 – 53 pound KBs) 50 reps for time January: A Proverb a Day – Keeps Stupidity at Bay! PROVERBS 3 1 My son, do not forget my teaching, but let your heart keep my…
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 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…
Details21-15-9 for time: Double KB Clean & Jerk (2 – 24 kg) Muscle-Up Psalm 18:46-49 46 The LORD lives, and blessed be my rock; And exalted be the God of my salvation, 47 The God who executes vengeance for me, And subdues peoples under me. 48 He delivers me from my enemies; Surely You lift…
DetailsJanuary: 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 To receive instruction in wise behavior, Righteousness, justice and equity; Pro 1:4 To give prudence to the…
Details10 Rounds for Time: 10 KB Snatch R/L (16 kg or 24 kg) 10 Burpees 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 responsibility to be involved in securing freedom for America. In 1775, after preaching a…
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…
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…
Details21, 15, 9 24 kg KB Snatch right then left L- sit Pull-ups Alexander Solzchenitsyn (1918- ), a famous Russian author, was imprisoned by Joseph Stalin from 1945-1953. He received the Nobel Prize for Literature in 1970 and was expelled from the country in 1974. Alexander Solzhenitsyn proceeded to publish his telling book The Gulag…
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