Tuesday September 21:
1 Corinthians 4:5
“So don’t make judgments about anyone ahead of time—before the Lord returns. For He will bring our darkest secrets to light and will reveal our private motives. Then God will give to each one whatever praise is due.”
Birthday Workout!
“Coop”
21 min AMRAP:
25 pull-ups
25 wall balls
25/20 cal row
25 box jump overs
Strength: 3 x max bar muscle ups
3×15 GHD sit-ups
Monday September 20:
1 Corinthians 1:31
“Therefore, as the Scriptures say, “If you want to boast, boast only about the Lord.”
Spiritual Challenge this week:
Read 1 Corinthians. Write down 5 things that stand out in your reading.
Every 5 minutes:
5 rounds:
18/12 cal Bike
9 strict handstand push-ups
6 strict dips
3 power cleans
3 min cap
Strength: Core
Friday September 17:
1 Corinthians 1:10
“I appeal to you, dear brothers and sisters, by the authority of our Lord Jesus Christ, to live in harmony with each other. Let there be no divisions in the church. Rather, be of one mind, united in thought and purpose.”
16 minutes:
4 rounds:
8 Burpee box jumps
12 Toes to bar
Rest 2 minutes
4 rounds:
8 burpee box jumps
6 Bar MU
*In remaining time 1RM squat snatch
Strength: 5×2 squat snatch
3×60 sec weighted side plank (30 each)
Thursday September 16:
1 Corinthians 1:9
“God will do this, for He is faithful to do what He says, and He has invited you into partnership with his Son, Jesus Christ our Lord.”
2 rounds:
800 M Run
10 Strict HSPU
25 ft handstand walk
35 hollow rocks
17 min cap
Strength: 5×4 (2 each) one leg barbell RDL
5×14 one leg DBL DB glute bridge (7 each)
Wednesday September 15:
1 Corinthians 1:8
“He will keep you strong to the end so that you will be free from all blame on the day when our Lord Jesus Christ returns.”
Birthday Workout!
“Kendrick”
1600 M row
14,12,10,8,6,4,2 C2B Pull-ups
7,6,5,4,3,2,1 sandbag cleans
15 min cap
Strength: 5×2 back squat
4×20 adductor plank lifts (10 each)
Tuesday September 14:
1 Corinthians 1:7
“Now you have every spiritual gift you need as you eagerly wait for the return of our Lord Jesus Christ.”
50/40 cal Bike
Then
3 rounds:
10 weighted abmat sit-ups
12 one leg DB step ups (6 each)
14 one arm hang DB snatches (7 each)
Then
25/20 cal bike
17 min cap
Strength: 5×3 strict dips
3×20 (10 each) QL extension
Monday September 13:
Ezekiel 11:19
“And I will give them singleness of heart and put a new spirit within them. I will take away their stony, stubborn heart and give them a tender, responsive heart,”
Spiritual Challenge this week:
Go out of your way to help someone this week.
Birthday Workout!
“Alicia”
5 Rounds:
75 DU
40 ft DBL DB walking Lunges
10 Push presses
160 ft KB carry
16 min cap
Strength: 5×2 Deadlift
5×2 bench press
Friday September 10:
Romans 8:2
“And because you belong to Him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”
15 minutes:
3 rounds:
90 DU
12 strict dips
12 DB hang squat cleans
Then find 1RM squat clean
Strength: 5×3 power cleans
3×60 sec weighted plank hold
Thursday September 9:
Romans 2:6
“He will judge everyone according to what they have done.”
2 rounds:
40/ 30 cal Bike
Rest 2 minutes
20 Push jerks
Rest 2 minutes
40/30 cal SkiErg
Rest 2 minutes
Strength: 5×3 bench press
5×12 (6 each) one arm underhand DB row)
Wednesday September 8:
Hebrews 2:18
“Since He Himself has gone through suffering and testing, He is able to help us when we are being tested.”
Birthday Workout!
“Flo”
18 min AMRAP:
Run 200 M
5 tire flips
10 Toes to rings
15 Air squats
Strength: Sled pulls
3×10 hip/back extension