Author Archives: Rob

Friday January 24

Friday January 24:

Psalm 24:1

“The earth is the Lord’s, and all its fullness,

The world and those who dwell therein.”

7 rounds:

2 ring MU

4 strict HSPU

6 KB swings

Then

2 rounds:

25 calorie bike

5 ring MU

8 strict HSPU

12 KB swings

Strength: 5×6 underhand barbell rows

5×4 strict ring dips

Thursday January 23

Thursday January 23:

Psalm 23:6

“Surely goodness and mercy shall follow me all the days of my life; And I will dwell in the house of the Lord forever.”

21,15,9:

DB front rack step ups

Toes to bar

Then

30,25,20:

Box jumps

Abmat sit-ups

Strength: 5×2 front squats

5×30 sec elevated side plank

Wednesday January 22

Wednesday January 22:

Psalm 23:3

“He restores my soul; He leads me in the paths of righteousness for His name’s sake.”

Birthday Workout!

“Jenny”

Please read

⬇️

15 min AMRAP:

Run or Row 400 M

20 wall balls

5 power cleans

Strength: 5×2 bench press

5×20 one leg DB Glute bridge

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Week 99: Ezekiel 40-45

Week 100: Ezekiel 46-48, Joel 1-3, Daniel 1-2

Week 101: Daniel 3-8

Week 102: Daniel 9-12, Ezra 1-2

Week 103: Ezra 3-6, Psalm 137, Haggai 1-2, Zechariah 1-4

Week 104: Zechariah 5-14, Esther 1-2

Week 105: Esther 3-10, Ezra 7

Week 106: Ezra 8-10, Nehemiah 1-3

Week 107: Nehemiah 4-9

Tuesday January 21

Tuesday January 21:

Psalm 15:1-2

“Lord, who may abide in Your tabernacle? Who may dwell in Your holy hill? He who walks uprightly, and works righteousness, and speaks the truth in his heart”

Row 1600 M

Then

1,2,3,4,5 pull-up complex

2,4,6,8,10 OH KB lunges

Strength: 5×2 chin ups

5×10 foot elevated lunges

Monday January 20

Monday January 20:

John 9:31

“Now we know that God does not hear sinners; but if anyone is a worshiper of God and does His will, He hears him.”

Spiritual Challenge this week:

Read a different Psalm every day this week and focus on God’s words each day.

50 calorie bike

Then

100,75,50 DU

9,6,3 push jerks

Then

30 lateral bar over burpees

Strength: 5×2 push jerks

5×10 one leg RDL

Friday January 17

Friday January 17:

Matthew 9:37-38

“Then He said to His disciples, “The harvest truly is plentiful, but the laborers are few. Therefore pray the Lord of the harvest to send out laborers into His harvest.”

1000 M row

Then

12,9,6:

Sumo deadlift high pulls

160 ft farmer carry

Then

50 KB front lunges

Strength: 5×1 sumo deadlift

5×8 side step ups

Thursday January 16

Thursday January 16:

Matthew 8:10

“When Jesus heard it, He marveled, and said to those who followed, “Assuredly, I say to you, I have not found such great faith, not even in Israel!”

200 DU

30 strict HSPU

20 bar MU

100 DU

*Every 2 minutes 1 burpee pullover

Strength: 4×12 strict toes to bar

4×12 angled back extensions

4×1 min side plank

Wednesday January 15

Wednesday January 15:

Matthew 7:20

“Therefore by their fruits you will know them.”

21,15,9:

Calorie bike

Power snatches

Then

5,4,3,2,1 Front squats

20,16,12,8,4 Russian KB swings

Strength: 5×1 squat cleans

4×20 one leg glute bridges

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Week 99: Ezekiel 40-45

Week 100: Ezekiel 46-48, Joel 1-3, Daniel 1-2

Week 101: Daniel 3-8

Week 102: Daniel 9-12, Ezra 1-2

Week 103: Ezra 3-6, Psalm 137, Haggai 1-2, Zechariah 1-4

Week 104: Zechariah 5-14, Esther 1-2

Week 105: Esther 3-10, Ezra 7

Week 106: Ezra 8-10, Nehemiah 1-3