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:
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:
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:
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:
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:
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:
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:
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:
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:
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