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