Wednesday July 8

Wednesday July 8:

Psalm 4:4

“Don’t sin by letting anger control you. Think about it overnight and remain silent.”

Partner workout:

3 rounds:

100 cal bike

50 Sumo DL high pulls

50 C2B pull-ups

35 min cap

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5

Week 127: Acts 15-16, Galatians 1-6

Week 128: Acts 17-18:18, 1 Thessalonians 1-5, 2 Thessalonians 1-3, Acts 18:19-28

Week 129: Acts 19, 1 Corinthians 1-7

Week 130: 1 Corinthians 8-15

Week 131: 1 Corinthians 16, 2 Corinthians 1-10

Tuesday July 7

Tuesday July 7:

Proverbs 18:13

“He who answers a matter before he hears it,

It is folly and shame to him.”

160 Ft One arm KB OH lunge

Then

4 rounds:

10 one arm KB swings at 70lb (5 each)

15 lateral burpees over KB

Then

160 ft One arm KB OH lunge

16 min cap

Strength: Sled push / pull x 4

Monday July 6

Monday July 6:

Psalm 3:3

“But You, O LORD, are a shield for me,

My glory and the One who lifts up my head.”

Spiritual Challenge this week:

Praise God every day this week.

Birthday Workout!

“Will”

Row 1600 M

Then

1,2,3…10:

Strict toes to bar

Strict ring dips

Row 400 M

17 min cap

Strength: 5×2 hang power cleans

5×10 One arm DB bench press (5 each)

Friday July 3

Friday July 3:

John 14:6

“Jesus told him, “I am the way, the truth, and the life. No one can come to the Father except through Me.”

Team workout at 8AM tomorrow. That will be the only class for tomorrow Friday July 3rd.

Thursday July 2

Thursday July 2:

Matthew 18:3

“Assuredly, I say to you, unless you are converted and become as little children, you will by no means enter the kingdom of heaven.”

14 min AMRAP:

12 Russian KB swings

10 burpee box jump overs

8 DBL KB front squats

Strength: 5×3 back squats

5×12 one leg DB Glute bridge (6 each)

Wednesday July 1

Wednesday July 1:

Psalm 148:5

“Let every created thing give praise to the Lord, for He issued His command, and they came into being.”

4 rounds:

500 M row

16 one arm KB push presses

24 hollow rocks

Rest 2 minutes

20 min cap

Strength: 5×3 underhand barbell row

5×12 inverted plank lifts (6 each)

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5

Week 127: Acts 15-16, Galatians 1-6

Week 128: Acts 17-18:18, 1 Thessalonians 1-5, 2 Thessalonians 1-3, Acts 18:19-28

Week 129: Acts 19, 1 Corinthians 1-7

Week 130: 1 Corinthians 8-15

Tuesday June 30

Tuesday June 30:

Psalm 146:2

“I will praise the Lord as long as I live. I will sing praises to my God with my dying breath.”

4 rounds:

50 DU

10 OH squats

10 C2B pull-ups

Then

20 hang squat snatches

14 min cap

Strength: 5×3 hang squat snatches

5×20 sec wide grip tuck hold

Monday June 29

Monday June 29:

Psalm 145:3

“Great is the Lord! He is most worthy of praise! No one can measure His greatness.”

Spiritual Challenge this week:

Find a Bible story to read and focus on this week.

Run 1 mile

Then

3 rounds:

14 one arm DB walking lunges

12 strict dips

200 M run

18 min cap

Strength: 5×3 bench press

5×6 barbell RDL