Friday November 27
Friday November 27:
1 Peter 3:11
“Turn away from evil and do good. Search for peace, and work to maintain it.”
Classes at 9AM & 330PM
16 min AMRAP:
Run 200 M
16 ring push-ups
8 Chin ups
Strength: Core
Thursday November 26
Thursday November 26:
1 Peter 3:8
“Finally, all of you should be of one mind. Sympathize with each other. Love each other as brothers and sisters. Be tenderhearted, and keep a humble attitude.”
Happy Thanksgiving to everyone! Team workout at 8AM, hope you can make it!
Wednesday November 25
Wednesday November 25:
1 Peter 1:13
“So prepare your minds for action and exercise self control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.”
3 rounds:
80 ft DB farmer carry walking lunge
12 bar MU
Then
2 rounds:
20 Russian KB swings
10 C2B pull-ups
15 min cap
Strength: 5×8 hip extensions
5×16 one leg DBL DB Glute Bridge (8 each)
Tuesday November 24
Tuesday November 24:
Proverbs 28:9
“God detests the prayers of a person who ignores the law.”
17 minutes:
40,30,20,10 Calorie bike
100,75,50,25 DU
320,240,160,80 Ft. KB front rack carry
*In remaining time max handstand walk
Strength: 5×3 bench press
5×3 underhand barbell row
Monday November 23
Monday November 23:
James 4:7
“So humble yourselves before God. Resist the devil, and he will flee from you.”
Spiritual Challenge this week:
Check out worldbibleschool.org. It is a site that has free online Bible study. It is a great resource, and you can become a teacher and help others learn about God’s word.
This weeks schedule:
Monday,Tuesday – regular schedule
Wednesday – no 6AM class
Thursday – 8AM Thanksgiving team workout!
Friday – 9AM & 330PM only
15 minutes
1,2,3…8
Power Snatch
OH squat
2,4,6…16
Toes to bar
Then
In remaining time find 1RM power snatch + OH squat
Strength: 5×3 back squat
5×60 sec side plank (30 each)
Friday November 20
Friday November 20:
James 2:24
“So you see, we are shown to be right with God by what we do, not by faith alone.”
15,12,9:
Deadlifts
Box jumps
Rest 2 minutes
12,9,6:
Deadlifts
Box jumps
14 min cap
Strength: 5×4 one leg barbell RDL (2 each)
5×2 legless rope climbs
Thursday November 19
Thursday November 19:
James 1:18
“He chose to give birth to us by giving us His true word. And we, out of all creation, became His prized possession.”
Birthday Workout!
“Lee”
Partner workout
5 rounds:
20 bar facing Burpees (partner holds plank)
16 Ring MU / ring pull-ups (partner holds wall sit)
12 barbell Front rack lunges (partner hangs)
Run 400 M (together)
30 min cap
Wednesday November 18
Wednesday November 18:
Psalm 116:1-2
“I love the Lord because He hears my voice and my prayer for mercy. Because He bends down to listen, I will pray as long as I have breath!”
13 minutes:
5 rounds:
50 DU
15 Toes to bar
12 Russian KB swings
*In remaining time Find 2RM Squat clean
Strength: 5×4 push jerks
5×4 glute ham raise
Stretch Class
There will be no stretching class tomorrow November 17th.
Tuesday November 17
Tuesday November 17:
Hebrews 13:2
“Don’t forget to show hospitality to strangers, for some who have done this have entertained angels without realizing it!”
Birthday Workout!
“Julianna”
16 min AMRAP:
25/20 calorie row
20 wall balls
15 abmat sit-ups
Strength: 5 x sled push/pull
3×45 sec hollow hold