Friday January 15
Friday January 15:
Job 28:17
“Wisdom is more valuable than gold and crystal. It cannot be purchased with jewels mounted in fine gold.”
27,21,15,9:
Row
Toes to bar
OH squat at 75lb
15 min cap
Strength: 5×4 push jerks
5×4 Glute ham raise
Thursday January 14
Thursday January 14:
Job 12:13
“But true wisdom and power are found in God, counsel and understanding are His.”
14 minutes:
5 rounds:
70 DU
10 lateral bar over burpees
Then
Find 1 RM power clean
Strength: 5×4 hang power cleans
5×60 sec side plank (30 each)
Wednesday January 13
Wednesday January 13:
1 Peter 5:6
“Therefore humble yourselves under the mighty hand of God, that He May exalt you in due time”
13 minutes:
2,4,6…12:
DB squat thrusters
C2B pull-ups
Then
Find 1RM squat thruster
Strength: 5×4 strict dips
5×8 one leg barbell RDL (4 each)
Stretch/Beginner Yoga
Angie Edgington will be teaching a stretch class on Tuesdays starting at 9:15AM!
Tuesday January 12
Tuesday January 12:
James 5:13
“Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing psalms.”
4 rounds:
Every 4 minutes:
18 box jumps
160 ft KB farmer carry
12 deficit push-ups
12 one arm KB swings (6 each)
3:00 cap
Strength: 5×4 back squats
5×20 one leg elevated Glute bridge (10 each)
Monday January 11
Monday January 11:
Job 8:20
“But look, God will not reject a person of integrity, nor will He lend a hand to the wicked.”
Spiritual Challenge this week:
Read Isaiah 53 and Matthew 27. Write down 3 things that stand out.
2 rounds:
30/20 cal Bike
20 DB snatch (10 each)
Then
3 rounds:
10 barbell front lunges (5 each)
25 ft Handstand walk (25 sec handstand hold)
14 min cap
Strength: 5×4 deadlift
5×20 adductor pull ins (10 each)
Friday January 8
Friday January 8:
Philippians 4:5
“Let everyone see that you are considerate in all you do. Remember, the Lord is coming soon.”
Birthday Workout!
“Gary”
2 rounds:
5 rope climbs
5 burpee box jumps
Then
2 rounds:
5 bar MU (pull-ups & strict dips)
10 DBL DB front rack step ups (5 each)
Then
2 rounds:
52 DU
52 goblet DB squats
14 min cap
Strength: 5×5 strict paralette hspu or DB strict press
5×5 chin ups
Thursday January 7
Thursday January 7:
Philippians 3:3
“For we who worship by the Spirit of God are the ones who are truly circumcised. We rely on what Christ Jesus has done for us. We put no confidence in human effort,”
6 rounds:
Every 2 minutes (add 2 cal)
12 cal Bike
6 Power cleans (add 10lb, drop 1 rep)
Strength: 5×8 DB bench press
5×16 adductor plank lifts (8 each)
Wednesday January 6
Wednesday January 6:
Philippians 1:21
“For to me, living means living for Christ, and dying is even better.”
Partner Workout:
1 work / 1 rest
120/100 calorie row
Then
5 rounds:
80 ft walking front rack KB lunge
320 ft offset KB carry
6 KB complex
Then
100/80 calorie row
30 min cap
Tuesday January 5
Tuesday January 5:
Philippians 3:8
“Yes, everything else is worthless when compared with the infinite value of knowing Christ Jesus my Lord. For His sake I have discarded everything else, counting it all as garbage, so that I could gain Christ.”
12 rounds:
3 power snatches
3 bar facing burpees
Then
250 DU
50 Russian KB swings
14 min cap
Strength: 5×1 OH squat
5×20 pallof press (10 each)