Wednesday January 26
Ephesians 5:2 – “Live a life filled with love, following the example of Christ. He loved us and offered Himslef as a sacrifice for us, a pleasing aroma to God.”
“DB Fran”
21,15,9:
DB squat thrusters
Pull-ups
12 min cap
Strength: 5×2 sumo deadlift
5×20 adductor pull ins (10 each)
Tuesday January 25
Ephesians 5:1 – “Imitate God, therefore, in everything you do, because you are His dear children.”
2 rounds:
600 M SkiErg
150 DU
30 Russian KB swings
EMOM: 4 DB step ups (2 each)
17 mini cap
Strength: 5×2 back squat
5×5 nordics / Glute ham raise
Monday January 24
Ephesians 4:32 – “Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”
Spiritual Challenge this week:
Read the book of Ephesians. Write down 5 things that stand out.
Birthday Workout!
“Dorinda”
14 min AMRAP:
12/9 cal Row
10 KB walking lunges (5 each)
6 Hang power cleans
2 KB farmer carries (down & back)
Strength: 5×2 strict press
4×15 weighted abmat sit-ups
Friday January 21
James 1:6 – “But when you ask Him, be sure that your faith is in God alone. Do not waver, for a person with divided loyalty is as unsettled as a wave of the sea that is blown and tossed by the wind.”
30 Minutes:
4 rounds:
250/200 M SkiErg
40 ft walking Lunge
10 push-ups
Rest 2 minutes
4 rounds:
250 M row
30 sec barbell hold
10 push-ups
Rest 2 minutes
Max EMOM:
Even min: 8 One leg barbell RDL (4 each)
Odd min: 8 Strict dips
Thursday January 20
James 1:5 – “If you need wisdom, ask our generous God, and He will give it to you. He will not rebuke you for asking.”
Birthday Workout!
“Gary”
530 single unders (300 DU)
4 min cap
Then
5 rounds:
3 legless rope climbs
7 strict HSPU
3 TTB complex (1 strict,1 knee to elbow, 1 kipping)
19 min cap
Strength: 5×5 power cleans
5×10 weighted abmat sit-ups
Wednesday January 19
James 1:4 – “So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.”
30/20 cal Bike
30 hollow rocks
Then
3 rounds:
10/6 cal bike
3 farmer carry (down & back)
1 minute ring plank hold
Then
30/20 cal bike
30 hollow rocks
16 min cap
Strength: 5×2 front squat
4×16 (8 each) adductor plank lifts
Tuesday January 18
James 1:3 – “For you know that when your faith is tested, your endurance has a chance to grow.”
18 minutes:
6 rounds:
5 Burpee box jumps
10 Hang DB snatches (5 each)
Then
3 rounds:
7 burpee box jumps
14 One arm DB step ups (7 each)
*In remaining time 3RM push press
Strength: 5×8 DB bench press
3×24 (12 each) QL extensions
Monday January 17
James 1:2 – “Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy.”
Spiritual Challenge this week:
Pray specifically for the people in your life.
WILL BE OPEN REGULAR HOURS.
3 rounds:
15/12 cal Row
12 DBL KB squats
9 Chin ups
Then
3 rounds:
12/9 cal row
9 DBL KB squats
6 bar MU
17 min cap
Strength: 5×2 deadlifts
3×30 banded hip flexor (15 each)
Friday January 14
Numbers 12:3 – “(Now Moses was very humble—more humble than any other person on earth.)”
3,6,9,12 cal Bike
2,4,6,8 Ring MU
3,6,9,12 cal Bike
2,4,6,8 Strict dips
3,6,9,12 cal Bike
1,2,3,4 Rope climbs
17 min cap
Strength: 5×6 barbell lunge (3 each)
3×60 sec weighted side plank (30 each)
Thursday January 13
Leviticus 18:4 – “You must obey all My regulations and be careful to obey My decrees, for I am the Lord your God.”
3 rounds:
50 DU
6 DB Hang power clean and jerk
3 rounds:
50 DU
8 DB squat thrusters
3 rounds:
50 DU
10 DB snatches (5 each)
15 min cap
Strength: 5×3 power snatch
3×20 QL extension (10 each)