Maximum results. Minimal time. Minimal equipment.
21-15-9 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…
Details6 Rounds for Time: 5 Turkish Get-ups R/L (24kg) 5 Muscle Ups In his Book, The Great Evangelical Disaster, Francis Shaeffer warned: “…Something has happened in the last sixty years (1920-1980’s). The freedom that once was founded on a Biblical consensus and a Christian ethos has now become autonomous freedom, cut loose from all constraints. Here we…
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#) 101st Airborne, D-Day Albert Einstein, exiled from Germany because he was a Jew, noticed the…
DetailsThe Proof of the Living God as Found in the Prayer Life of George Muller, of Bristol By Rev. Arthur T. Pierson, D.D. In Psalm 68:4, we are bidden to “extol Him who rideth upon the heavens by His name, JAH, and to rejoice before Him;” and in the next verse, He is declared to be…
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)…
DetailsWarm -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 scholars.…
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 of…
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″ Congress of the United States of America May 1854, passed a resolution in the House which declared: “The great vital conservative element…
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