Author Archives: Rob

Friday January 15

Friday January 15:

Job 28:17

“Wisdom is more valuable than gold and crystal. It cannot be purchased with jewels mounted in fine gold.”



Toes to bar

OH squat at 75lb

15 min cap

Strength: 5×4 push jerks

5×4 Glute ham raise

Thursday January 14

Thursday January 14:

Job 12:13

“But true wisdom and power are found in God, counsel and understanding are His.”

14 minutes:

5 rounds:

70 DU

10 lateral bar over burpees


Find 1 RM power clean

Strength: 5×4 hang power cleans

5×60 sec side plank (30 each)

Wednesday January 13

Wednesday January 13:

1 Peter 5:6

“Therefore humble yourselves under the mighty hand of God, that He May exalt you in due time”

13 minutes:


DB squat thrusters

C2B pull-ups


Find 1RM squat thruster

Strength: 5×4 strict dips

5×8 one leg barbell RDL (4 each)

Tuesday January 12

Tuesday January 12:

James 5:13

“Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing psalms.”

4 rounds:

Every 4 minutes:

18 box jumps

160 ft KB farmer carry

12 deficit push-ups

12 one arm KB swings (6 each)

3:00 cap

Strength: 5×4 back squats

5×20 one leg elevated Glute bridge (10 each)

Monday January 11

Monday January 11:

Job 8:20

“But look, God will not reject a person of integrity, nor will He lend a hand to the wicked.”

Spiritual Challenge this week:

Read Isaiah 53 and Matthew 27. Write down 3 things that stand out.

2 rounds:

30/20 cal Bike

20 DB snatch (10 each)


3 rounds:

10 barbell front lunges (5 each)

25 ft Handstand walk (25 sec handstand hold)

14 min cap

Strength: 5×4 deadlift

5×20 adductor pull ins (10 each)

Friday January 8

Friday January 8:

Philippians 4:5

“Let everyone see that you are considerate in all you do. Remember, the Lord is coming soon.”

Birthday Workout!


2 rounds:

5 rope climbs

5 burpee box jumps


2 rounds:

5 bar MU (pull-ups & strict dips)

10 DBL DB front rack step ups (5 each)


2 rounds:

52 DU

52 goblet DB squats

14 min cap

Strength: 5×5 strict paralette hspu or DB strict press

5×5 chin ups

Thursday January 7

Thursday January 7:

Philippians 3:3

“For we who worship by the Spirit of God are the ones who are truly circumcised. We rely on what Christ Jesus has done for us. We put no confidence in human effort,”

6 rounds:

Every 2 minutes (add 2 cal)

12 cal Bike

6 Power cleans (add 10lb, drop 1 rep)

Strength: 5×8 DB bench press

5×16 adductor plank lifts (8 each)

Wednesday January 6

Wednesday January 6:

Philippians 1:21

“For to me, living means living for Christ, and dying is even better.”

Partner Workout:

1 work / 1 rest

120/100 calorie row


5 rounds:

80 ft walking front rack KB lunge

320 ft offset KB carry

6 KB complex


100/80 calorie row

30 min cap

Tuesday January 5

Tuesday January 5:

Philippians 3:8

“Yes, everything else is worthless when compared with the infinite value of knowing Christ Jesus my Lord. For His sake I have discarded everything else, counting it all as garbage, so that I could gain Christ.”

12 rounds:

3 power snatches

3 bar facing burpees


250 DU

50 Russian KB swings

14 min cap

Strength: 5×1 OH squat

5×20 pallof press (10 each)