Maximum results. Minimal time. Minimal equipment.
Warm -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“Now the Lord is the Spirit, and where the Spirit of the Lord is, there is liberty.” 2 Corinthians 3:17 Thomas Paine (1737-1809), was the American Revolutionary author who wrote a famous 16 pamphlet series entitled, The American Crisis, which he signed “Common Sense.” Greatly fanning the flames of colonial independence, his first essay issued December 23,1776, was…
Details5 Rounds 1 Double KB Military Press (32 kg) 3 Double KB Push Press (32 kg) 5 Double KB Jerk 5-5-5-5-5 (32 kg) Note: Scale where appropriate. Congress of the United States of America March 27, 1854, received the report of Mr. Meacham of the House Committee on the Judiciary: “What is an establishment of…
DetailsWarm up 50 KB Snatches each arm (12 or 16 kg) 5 Rounds for Time: 3 Deadlifts (85% 1 rep max) 5 reps of “skin the cat” – to – L-sit Pull up (on bar or rings) Cool Down 50 Double KB Clean & Jerk (or push press) (12-16 kg) George Mason, father of 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)…
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