Author Archives: Rob

Wednesday January 26

Wednesday January 26

Ephesians 5:2 – “Live a life filled with love, following the example of Christ. He loved us and offered Himslef as a sacrifice for us, a pleasing aroma to God.”

“DB Fran”

21,15,9:

DB squat thrusters

Pull-ups

12 min cap

Strength: 5×2 sumo deadlift

5×20 adductor pull ins (10 each)

Tuesday January 25

Tuesday January 25

Ephesians 5:1 – “Imitate God, therefore, in everything you do, because you are His dear children.”

2 rounds:

600 M SkiErg

150 DU

30 Russian KB swings

EMOM: 4 DB step ups (2 each)

17 mini cap

Strength: 5×2 back squat

5×5 nordics / Glute ham raise

Monday January 24

Monday January 24

Ephesians 4:32 – “Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

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Spiritual Challenge this week:

Read the book of Ephesians. Write down 5 things that stand out.

Birthday Workout!

“Dorinda”

14 min AMRAP:

12/9 cal Row

10 KB walking lunges (5 each)

6 Hang power cleans

2 KB farmer carries (down & back)

Strength: 5×2 strict press

4×15 weighted abmat sit-ups

Friday January 21

Friday January 21

James 1:6 – “But when you ask Him, be sure that your faith is in God alone. Do not waver, for a person with divided loyalty is as unsettled as a wave of the sea that is blown and tossed by the wind.”

30 Minutes:

4 rounds:

250/200 M SkiErg

40 ft walking Lunge

10 push-ups

Rest 2 minutes

4 rounds:

250 M row

30 sec barbell hold

10 push-ups

Rest 2 minutes

Max EMOM:

Even min: 8 One leg barbell RDL (4 each)

Odd min: 8 Strict dips

Thursday January 20

Thursday January 20

James 1:5 – “If you need wisdom, ask our generous God, and He will give it to you. He will not rebuke you for asking.”

Birthday Workout!

“Gary”

530 single unders (300 DU)

4 min cap

Then

5 rounds:

3 legless rope climbs

7 strict HSPU

3 TTB complex (1 strict,1 knee to elbow, 1 kipping)

19 min cap

Strength: 5×5 power cleans

5×10 weighted abmat sit-ups

Wednesday January 19

Wednesday January 19

James 1:4 – “So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.”

30/20 cal Bike

30 hollow rocks

Then

3 rounds:

10/6 cal bike

3 farmer carry (down & back)

1 minute ring plank hold

Then

30/20 cal bike

30 hollow rocks

16 min cap

Strength: 5×2 front squat

4×16 (8 each) adductor plank lifts

Tuesday January 18

Tuesday January 18

James 1:3 – “For you know that when your faith is tested, your endurance has a chance to grow.”

18 minutes:

6 rounds:

5 Burpee box jumps

10 Hang DB snatches (5 each)

Then

3 rounds:

7 burpee box jumps

14 One arm DB step ups (7 each)

*In remaining time 3RM push press

Strength: 5×8 DB bench press

3×24 (12 each) QL extensions

Monday January 17

Monday January 17

James 1:2 – “Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy.”

Spiritual Challenge this week:

Pray specifically for the people in your life.

WILL BE OPEN REGULAR HOURS.

3 rounds:

15/12 cal Row

12 DBL KB squats

9 Chin ups

Then

3 rounds:

12/9 cal row

9 DBL KB squats

6 bar MU

17 min cap

Strength: 5×2 deadlifts

3×30 banded hip flexor (15 each)

Friday January 14

Friday January 14

Numbers 12:3 – “(Now Moses was very humble—more humble than any other person on earth.)”

3,6,9,12 cal Bike

2,4,6,8 Ring MU

3,6,9,12 cal Bike

2,4,6,8 Strict dips

3,6,9,12 cal Bike

1,2,3,4 Rope climbs

17 min cap

Strength: 5×6 barbell lunge (3 each)

3×60 sec weighted side plank (30 each)

Thursday January 13

Thursday January 13

Leviticus 18:4 – “You must obey all My regulations and be careful to obey My decrees, for I am the Lord your God.”

3 rounds:

50 DU

6 DB Hang power clean and jerk

3 rounds:

50 DU

8 DB squat thrusters

3 rounds:

50 DU

10 DB snatches (5 each)

15 min cap

Strength: 5×3 power snatch

3×20 QL extension (10 each)