Thursday June 24
Thursday June 24:
Proverbs 18:4
“Wise words are like deep waters; wisdom flows from the wise like a bubbling brook.”
4 rounds:
Every 5 minutes:
30 /24 cal row
15 toes to bar
10 OH squats
3 min cap
Rest 2 minutes
Strength: 5×1 OH squat
5×5 seated barbell good morning
Wednesday June 23
Wednesday June 23:
Romans 8:2
“And because you belong to Him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”
3 rounds:
600 M Run
80 ft Sandbag carry
8 Tire flips
20 min cap
Strength: 5×1 bench press
3×60 sec side plank (30 each)
Tuesday June 22
Tuesday June 22:
Matthew 7:3
“And why worry about a speck in your friend’s eye when you have a log in your own?”
16 minutes:
40/32 cal Bike
20 ring MU
20 KB goblet squats
20/16 cal bike
10 ring MU
10 Kb goblet squats
*In remaining time find 3RM push jerks
Strength: 3 x max strict pull-ups
5×3 nordics / Glute ham raise
Monday June 21
Monday June 21:
Matthew 6:33
“Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.”
Spiritual Challenge this week:
Study a Proverb each day this week. Write down one thing from each.
15 Minutes:
5 rounds:
75 DU
12 hang power cleans
10 bar facing burpees
*In remaining time find 3RM front squat
Strength: 5×1 deadlift
5×20 banded hip flexor (10 each)
Friday June 18
Friday June 18:
Psalm 100:1
“Shout with joy to the Lord, all the earth!”
16 minutes
1600 M Row
Then
30 Hollow rocks
30 Russian KB swings
20 hollow rocks
20 KB swings
10 hollow rocks
10 KB swings
In remaining time find 3RM back squat
Strength: 5×2 sumo deadlift
3×60 sec weighted plank
Thursday June 17
Thursday June 17:
John 21:25
“Jesus also did many other things. If they were all written down, I suppose the whole world could not contain the books that would be written.”
15 minutes:
50/40 cal bike
20 strict HSPU
30/20 cal bike
40 ring push-ups
10/5 cal bike
Max handstand walk
Strength: 5×12 one arm DB bench press (6 each)
4×20 adductor plank lifts (10 each)
Wednesday June 16
Wednesday June 16:
John 17:3
“And this is the way to have eternal life—to know You, the only true God, and Jesus Christ, the One You sent to earth.”
4 rounds:
50 DU
7 Strict pull-ups
Then
4 rounds:
12 box jumps
7 C2B pull-ups
Then
20 bar MU
Every 2 minutes 5 squat thrusters
14 min cap
Strength: Core
Tuesday June 15
Tuesday June 15:
John 14:27
“I am leaving you with a gift—peace of mind and heart. And the peace I give is a gift the world cannot give. So don’t be troubled or afraid.”
3,6,9,12 lateral burpee over DB
3,6,9,12 DB power cleans
Then
12,9,6 lateral burpee over DB
12,9,6 DB snatches
Then
30 power snatches
13 min cap
Strength: 5×4 strict dips
5×4 nordics / glute ham raise
Monday June 14
Monday June 14:
John 11:25
“Jesus told her, “I am the resurrection and the life. Anyone who believes in Me will live, even after dying.”
Spiritual Challenge this week:
Do something outside of your comfort zone to help you grow.
Birthday Workout!
“Nick”
5 rounds:
3 rope climbs
10 toes to bar
21 walking plate lunges
400 M run
22 min cap
Strength: 5×2 front squat
3×60 sec side plank (30 each)
Friday June 11
Friday June 11:
Luke 22:40
“There He told them, “Pray that you will not give in to temptation.”
40/32 cal bike
Then
3 rounds:
12 Front lunges (6 each)
8 Strict HSPU
Rest 2 minutes
Then
40/32 cal bike
3 rounds:
12 OH barbell lunges (6 each)
8 Bar facing burpees
Rest 2 minutes
Then
10 min EMOM:
Even min: 5 strict press – barbell
Odd min: 10 underhand DB rows (5 each)
30 min cap