Maximum results. Minimal time. Minimal equipment.
Warm-up 5 rounds 2 Arm Bar Stretches (hold 3-5 seconds) 1 Turkish Get Up Workout 5 rounds of 3-5 Reps 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…
DetailsAMRAP in 20 mins 2 Muscle ups 4 Handstand Pushups 8 KB Swings (2 pood) United States Supreme Court 1980, in case of Stone v. Grahm, 449 U.S. 39, 42, 46 (1980), stated: Religion has been closely identified with our history and government,, Abington School District, 1963, and that the history of man is…
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…
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 Psalm 15 “O LORD, who may abide in Your tent? Who may dwell on Your holy hill? He who walks with integrity, and works righteousness, And speaks truth in his heart. He…
DetailsJoshie (KB version) 21 Reps 24 kg KB Snatch right arm, 21 L Pull-ups 21 Reps 24 kg KB Snatch left arm, 21 L Pull-ups 800 Meter Run 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…
DetailsDaniel Webster (1782-1852), was a famous American politician and diplomat. He is considered one of the greatest orators in American history. He served as a US Congressman, a US senator and the Secretary of State for three different presidents. Webster stated: “if religious books are not widely circulated among the masses in this country, I…
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) Constitution of the State of Tennessee 1796, stated:…
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…
Details15, 10, 5 for Time: Hang Power Snatch (135 lbs) Box Jump 24″ Pull-up Igor Morosev, World Champion – St. Petersburg Russia 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.…
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