Monday April 19
Monday April 19:
Mark 13:31
“Heaven and earth will disappear, but My words will never disappear.”
Spiritual Challenge this week:
Go out of your way to help someone this week.
15 minutes:
5 rounds:
20/15 calorie row
16 box jumps at 24in
12 DBL KB hang cleans
In remaining time max handstand walk
Strength: 5×2 deadlift
5×20 one leg DB Glute bridge (10 each)
Friday April 16
Friday April 16:
Matthew 5:47
“If you are kind only to your friends, how are you different from anyone else? Even pagans do that.”
Run 800 M
50 wall balls
Run 600 M
25 squat thrusters
Run 400 M
18 min cap
Strength: 5×3 bench press
5×6 one leg barbell RDL (3 each)
Thursday April 15
Thursday April 15:
Mark 9:24
“The father instantly cried out, “I do believe, but help me overcome my unbelief!”
75/60 cal Bike
10 pull-up complex (kipping,C2B,bar MU)
25/20 cal bike
EMOM 5 hang power cleans
14 min cap
Strength: 5×4 sandbag cleans
5×4 nordics / glute ham raise
Wednesday April 14
Wednesday April 14:
Mark 4:22
“For everything that is hidden will eventually be brought into the open, and every secret will be brought to light.”
6 rounds:
5 Burpee DB deadlifts
5 Burpee box jumps
Then
6 rounds:
10 one arm DB farmer Step ups (5 each)
5 Strict HSPU
15 min cap
Strength: 5×3 back squat
5×20 adductor plank lifts (10 each)
Tuesday April 13
Tuesday April 13:
Mark 6:6
“And He was amazed at their unbelief. Then Jesus went from villlage to village, teaching the people.”
Row 1600 M
20 DBL DB front squats
10 ring MU
16 DBL DB front squats
8 ring MU
12 DBL DB front squats
6 ring MU
Row 400 M
17 min cap
Strength: 5×1 squat snatch
3×60 sec weighted side plank (30 each)
Monday April 12
Monday April 12:
Revelation 22:12
“Look, I am coming soon, bringing My reward with Me to repay all people according to their deeds.”
Spiritual Challenge this week:
Share the Gospel this week.
15 minutes:
5 rounds:
75 DU
15 Russian KB swings
15 toes to bar
*In remaining time max rep clean & jerks
Strength: 5×3 strict press
5×3 underhand barbell rows
Friday April 9
Friday April 9:
Matthew 5:41
“If a soldier demands that you carry his gear for a mile, carry it two miles.”
2 rounds:
40 walking lunges (20 each)
20 strict toes to bar
40 hollow rocks
20 strict pull-ups
40 abmat sit-ups
20 strict HSPU
16 min cap
Strength: 5×10 barbell lunges (5 each)
5×5 nordics / glute ham raise
Thursday April 8
Thursday April 8:
Philippians 4:6
“Don’t worry about anything, instead pray about everything. Tell God what you need, and thank Him for all He has done.”
Birthday Workout!
“Tracy”
600 M row
Then
2 rounds:
20 power cleans
20 wall balls
20 deadlifts
*Every 2 minutes 30 second plank
17 min cap
Strength: Core
Wednesday April 7
Wednesday April 7:
Revelation 16:15
“Look, I will come as unexpectedly as a thief! Blessed are all who are watching for Me, who keep their clothing ready so they will not have to walk around naked and ashamed.”
15 minutes:
3 rounds:
100 DU
4 legless Rope climbs
8 Push jerks
In remaining time max handstand walk
Strength: 5×4 front squat
5×14 One leg DB RDL (7 each)
Tuesday April 6
Tuesday April 6:
Jonah 2:9
“But I will offer sacrifices to you with songs of praise, and I will fulfill all my vows. For my salvation comes from the Lord alone.”
Stretch class tomorrow at 9:15AM!
4 rounds:
Every 5 minutes:
20/15 calorie bike
10 burpee box jumps
2 KB front rack carries (down & back)
3 min cap
Strength: 5×4 bench press
4×10 GHD sit-ups