Author Archives: Rob

Thursday May 6

Thursday May 6:

1 Corinthians 16:13-14

“Be careful. Hold firmly to your faith. Have courage and be strong. Do everything in love.”

2 rounds:

10 deadlifts

10 Strict pull-ups

10 Burpee box jumps

2 rounds:

8 deadlifts

8 C2B pull-ups

8 burpee box jumps

2 rounds:

6 deadlifts

6 Bar MU

6 Burpee box jumps

17 min cap

Strength: Core

Wednesday May 5

Wednesday May 5:

Matthew 6:34

“So don’t worry about tomorrow, for tomorrow will bring it’s own worries. Today’s trouble is enough for today.”

7 min AMRAP:

12/9 cal Bike

9 OH squats

Rest 1 minute

7 min AMRAP:

12/9 cal bike

9 hang power snatches

Strength: 5×1 squat snatch

5×5 nordics / glute ham raise

Tuesday May 4

Tuesday May 4:

Matthew 7:23

“But I will reply, ‘I never knew you. Get away from Me, you who break God’s laws.’”

Stretch Class Tomorrow at 9:15AM!

17 minutes:

4 rounds:

25/20 Calorie Row

10 DB Clean & Jerks

15 Toes to Bar

*In remaining time find 1RM clean & jerk

Strength: 5×6 one leg barbell RDL (3 each)

5×20 crossover pulls

Monday May 3

Monday May 3:

Matthew 7:12

“Do to others whatever you would like them to do to you. This is the essence of all that is taught in the law and the prophets.”

Spiritual Challenge this week:

What is your favorite worship song and why?

16 minutes:

3 rounds:

75 DU

40 ft Walking DB lunge

20 ring push-ups

Then

3 rounds:

50 DU

12 one arm DB step ups (6 each)

10 strict push-ups

*In remaining time max handstand walk

Strength: 5×5 front squat

5×10 one arm DB bench press (5 each)

Friday April 30

Friday April 30:

Genesis 22:8

“God will provide a sheep for the burnt offering, my son,” Abraham answered. And they both walked on together.”

5 rounds:

15 Box jumps

10 Russian KB swings

5 Ring MU

*Every 2 minutes 2 Sandbag cleans

13 min cap

Strength: 5×3 strict dips

5×4 Nordics / glute ham raise

Thursday April 29

Thursday April 29:

Matthew 6:20

“Store your treasures in heaven, where moths and rust cannot destroy, and thieves do not break in and steal.”

14 minutes:

3 rounds:

35/25 Calorie Row

3 KB front rack carries (down & back)

10 push presses

*In remaining time 1RM squat clean

Strength: 5×1 strict press

5×10 one leg kneeling RDL (5 each)

Wednesday April 28

Wednesday April 28:

Matthew 6:3

“But when you give to someone in need, don’t let your left hand know what your right hand is doing.”

40 toes to bar (3 min cap)

200 DU

20 barbell lunges (10 each)

20 toes to bar

100 DU

10 barbell lunges (5 each)

10 toes to bar

50 DU

6 barbell lunges (3 each)

EMOM 5 chin ups

15 min cap

Strength: Core

Tuesday April 27

Tuesday April 27:

Matthew 5:46

“If you love only those who love you, what reward is there for that? Even corrupt tax collectors do that much.”

30 power snatches

5 min cap

Rest 3 minutes

30 strict HSPU

5 min cap

Rest 3 minutes

Run 1600 M

Rest 3 minutes

3 minute max tire flips

Monday April 26

Monday April 26:

Genesis 15:6

“And Abram believed the Lord, and the Lord counted him as righteous because of his faith.”

50 cal bike

Then

4 rounds:

5 rope climbs

10 bar facing burpees

15 DBL DB squats

15 min cap

Strength: 5×1 back squat

5×20 adductor pull ins (10 each)

Friday April 23

Friday April 23:

Genesis 8:22

“As long as the earth remains, there will be planting and harvest, cold and heat, summer and winter, day and night.”

Partner Workout:

Split any way:

200/150 cal bike

150 toes to bar

100 wall balls

20 min cap

Strength: 5×2 power cleans

5×5 seated good morning