Tuesday February 25

Tuesday February 25:

Proverbs 10:8

“The wise are glad to be instructed, but babbling fools fall flat on their faces.”

4 rounds:

20 calorie bike

5 rope climbs

15 DB deadlifts

Strength: 5×4 barbell lunges

5 x max L-sit hold

Monday February 24

Monday February 24:

Psalm 37:39

“But the salvation of the righteous is from the Lord; He is their strength in the time of trouble.”

Spiritual Challenge this week:

Find a verse each day this week about obeying God.

12,9,6 squat thrusters

100,100,100 DU



Strict HSPU

50,50,50 DU


In remaining time max handstand walk

Strength: 4×8 RDL

4×8 DBL KB swings

Friday February 21

Friday February 21:

Psalm 37:23

“The steps of a good man are ordered by the Lord, and He delights in his way.”

40 calorie row

15 ring MU

20 bar facing burpees

30 calorie row

10 ring MU

15 bar facing burpees

20 calorie row

5 ring MU

10 bar facing burpees

Strength: 5×10 one arm DB strict press

5×15 crossover pulls

Thursday February 20

Thursday February 20:

Hebrews 12:28-29

“Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe, for our God is a consuming fire.”


Calorie bike

DB front squats

*Every 2 minutes 25 sec hollow hold

Strength: 5×2 deadlift

5×5 banded Glute ham raises

Wednesday February 19

Wednesday February 19:

Galatians 5:25

“If we live in the Spirit, let us also walk in the Spirit.”

5 rounds:

10 hang KB snatches

160 ft one arm KB farmer carry

80 ft one arm KB lunge

60 DU

Strength: 5×2 bench press

5×4 chin ups

Tuesday February 18

Tuesday February 18:

Proverbs 10:14

“Wise people store up knowledge, but the mouth of the foolish is near destruction.”

4 rounds:

8 OH squats at 115

16 toes to bar


4 rounds:

6 OH squats

12 ring dips

Strength: 5×20 one leg DB Glute bridge

4×15 hip extensions

Monday February 17

Monday February 17:

Romans 5:3-5

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”

Spiritual Challenge this week:

Share a Bible story that means a lot to you with someone this week.

Birthday Workout!


25 clean complexes

25 box jump overs


Strength: Core

Friday February 14

Friday February 14:

Psalm 33:21

“For our heart shall rejoice in Him,

Because we have trusted in His holy name.”

40 power snatches

Rest 3 minutes

40 calorie bike

Rest 3 minutes

40 strict push-ups

Strength: 5×1 hang power snatch

4×20 banded knee ups

Thursday February 13

Thursday February 13:

Psalm 33:4

“For the word of the Lord is right, and all His work is done in truth.”

5 rounds:

25 ft Handstand walk

15 Toes to bar

10 DBL KB front lunges

EMOM including 0:00 5 box jumps

Strength: 5×8 front rack side step ups

4×20 single leg lifts

Wednesday February 12

Wednesday February 12:

Psalm 18:1

“I love You, Lord! You are my strength.”

6 rounds:


20 calorie row

Max squat cleans

Strength: 5×3 power cleans

5×10 weighted OH sit-ups