Author Archives: Rob

Thursday June 24

Thursday June 24:

Proverbs 18:4

“Wise words are like deep waters; wisdom flows from the wise like a bubbling brook.”


4 rounds:

Every 5 minutes:

30 /24 cal row

15 toes to bar

10 OH squats

3 min cap

Rest 2 minutes

Strength: 5×1 OH squat

5×5 seated barbell good morning

Wednesday June 23

Wednesday June 23:

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.”

3 rounds:

600 M Run

80 ft Sandbag carry

8 Tire flips

20 min cap

Strength: 5×1 bench press

3×60 sec side plank (30 each)

Tuesday June 22

Tuesday June 22:

Matthew 7:3

“And why worry about a speck in your friend’s eye when you have a log in your own?”

16 minutes:

40/32 cal Bike

20 ring MU

20 KB goblet squats

20/16 cal bike

10 ring MU

10 Kb goblet squats

*In remaining time find 3RM push jerks

Strength: 3 x max strict pull-ups

5×3 nordics / Glute ham raise

Monday June 21

Monday June 21:

Matthew 6:33

“Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.”

Spiritual Challenge this week:

Study a Proverb each day this week. Write down one thing from each.

15 Minutes:

5 rounds:

75 DU

12 hang power cleans

10 bar facing burpees

*In remaining time find 3RM front squat

Strength: 5×1 deadlift

5×20 banded hip flexor (10 each)

Friday June 18

Friday June 18:

Psalm 100:1

“Shout with joy to the Lord, all the earth!”

16 minutes

1600 M Row


30 Hollow rocks

30 Russian KB swings

20 hollow rocks

20 KB swings

10 hollow rocks

10 KB swings

In remaining time find 3RM back squat

Strength: 5×2 sumo deadlift

3×60 sec weighted plank

Thursday June 17

Thursday June 17:

John 21:25

“Jesus also did many other things. If they were all written down, I suppose the whole world could not contain the books that would be written.”

15 minutes:

50/40 cal bike

20 strict HSPU

30/20 cal bike

40 ring push-ups

10/5 cal bike

Max handstand walk

Strength: 5×12 one arm DB bench press (6 each)

4×20 adductor plank lifts (10 each)

Wednesday June 16

Wednesday June 16:

John 17:3

“And this is the way to have eternal life—to know You, the only true God, and Jesus Christ, the One You sent to earth.”

4 rounds:

50 DU

7 Strict pull-ups


4 rounds:

12 box jumps

7 C2B pull-ups


20 bar MU

Every 2 minutes 5 squat thrusters

14 min cap

Strength: Core

Tuesday June 15

Tuesday June 15:

John 14:27

“I am leaving you with a gift—peace of mind and heart. And the peace I give is a gift the world cannot give. So don’t be troubled or afraid.”

3,6,9,12 lateral burpee over DB

3,6,9,12 DB power cleans


12,9,6 lateral burpee over DB

12,9,6 DB snatches


30 power snatches

13 min cap

Strength: 5×4 strict dips

5×4 nordics / glute ham raise

Monday June 14

Monday June 14:

John 11:25

“Jesus told her, “I am the resurrection and the life. Anyone who believes in Me will live, even after dying.”

Spiritual Challenge this week:

Do something outside of your comfort zone to help you grow.

Birthday Workout!


5 rounds:

3 rope climbs

10 toes to bar

21 walking plate lunges

400 M run

22 min cap

Strength: 5×2 front squat

3×60 sec side plank (30 each)

Friday June 11

Friday June 11:

Luke 22:40

“There He told them, “Pray that you will not give in to temptation.”

40/32 cal bike


3 rounds:

12 Front lunges (6 each)

8 Strict HSPU

Rest 2 minutes


40/32 cal bike

3 rounds:

12 OH barbell lunges (6 each)

8 Bar facing burpees

Rest 2 minutes


10 min EMOM:

Even min: 5 strict press – barbell

Odd min: 10 underhand DB rows (5 each)

30 min cap