Thursday October 21

Thursday October 21:

Psalm 55:22

“Give your burdens to the Lord, and He will take care of you. He will not permit the godly to slip and fall.”

30 Minutes:

4 rounds:

200 M Run

10 Burpee box jumps

Rest 2 minutes

4 rounds:

100 M Run

6 burpees

6 box jumps

Rest 2 minutes

Max EMOM

Even Min: 12 front rack DB step ups (6 each) (2 35lb)

Odd Min: 8 one leg barbell RDL (4 each)

*2 Floater SkiErg – 300/250 M

Wednesday October 20

Wednesday October 20:

Psalm 53:2

“God looks down from heaven on the entire human race; He looks to see if anyone is truly wise, if anyone seeks God.”

Every 4 minutes

5 rounds:

21/15 cal Row

12 OH squats

18 hollow rocks

2:30 cap

Strength: 5×5 strict pull-ups

5×5 glute ham raise / Nordics

Tuesday October 19

Tuesday October 19:

Psalm 50:23

“But giving thanks is a sacrifice that truly honors Me. If you keep to My path, I will reveal to you the salvation of God.”

16 minutes:

3 rounds:

80 DU

9 Strict HSPU

2 down & backs KB front rack carry

Then

3 rounds:

40 DU

9 push jerks

2 down & backs KB front rack carry

*In remaining time 1RM bench press

Strength: Core

Monday October 18

Monday October 18:

Psalm 46:1 – “God is our refuge and strength, always ready to help in times of trouble.”

Spiritual Challenge this week:

Go out of your way to help someone this week.

14 minutes:

3 rounds:

50 air squats

7 ring MU

10 hang power cleans

*In remaining time find 1RM front squat

Strength: 5×2 hang power cleans

3×20 QL extension (10 each)

Friday October 15

Friday October 15:

Psalm 4:4

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

6 rounds:

60 DU

10 Russian KB swings

40 ft walking KB farmer lunge

15 min cap

Strength: 5×2 sumo deadlift

3×30 banded hip flexor

Thursday October 14

Thursday October 14:

Psalm 23:6

“Surely Your goodness and unfailing love will pursue me all the days of my life, and I will live in the house of the Lord forever.”

16 min AMRAP:

200,300,400… M Row

2,4,6… Strict HSPU

10,15,20… ft Handstand walk

Strength: 5×8 hip extensions

5×16 one leg DB glute bridge (8 each)

Tuesday October 12

Tuesday October 12:

Psalm 27:1

“The Lord is my light and my salvation— so why should I be afraid? The Lord is my fortress, protecting me from danger, so why should I tremble?”

Different schedule for tomorrow, class at 8AM Only. Will be closed Wednesday, I’ll post a home workout for that day.

30 minutes:

40,30,20,10 cal Bike

20,15,10,5 Lateral bar over burpees

Rest 3 minutes

3 rounds:

10 strict toes to bar

10 bench press

Rest 2 minutes

Max EMOM:

Even Min: 8 underhand DBL DB rows

Odd Min: 8 DB push-ups

Monday October 11

Monday October 11:

Psalm 33:6

“The Lord merely spoke, and the heavens were created. He breathed the word, and all the stars were born.”

Spiritual Challenge this week:

Pray specifically for the people in your life.

5,4,3,2,1 Rope climbs

600,500,400,300,200 M Run

10,8,6,4,2 One arm DB thruster

17 min cap

Strength: 5×2 strict press

5×4 one leg barbell RDL (2 each)

Friday October 8

Friday October 8:

James 4:17

“Remember, it is sin to know what you ought to do and then not do it.”

‭‭

16 minutes:

2 rounds:

35/25 cal Row

25 hollow rocks

2 rounds:

35/25 cal Row

20 Wall balls

*In remaining time max handstand walk

Strength: 3 x max strict HSPU

4×5 Glute ham raise / Nordics

Friday October 8

Friday October 8:

James 4:17

“Remember, it is sin to know what you ought to do and then not do it.”

‭‭

16 minutes:

2 rounds:

35/25 cal Row

25 hollow rocks

2 rounds:

35/25 cal Row

20 Wall balls

*In remaining time max handstand walk

Strength: 3 x max strict HSPU

4×5 Glute ham raise / Nordics