Author Archives: Rob

Thursday July 23

Thursday July 23:

Proverbs 3:5-6

“Trust in the Lord with all your heart, and lean not on your own understanding; In all your ways acknowledge Him and He shall direct your paths.”

Birthday Workout!


14 min AMRAP:

6 front squats
8 KB snatches
40 DU

Strength: Ring MU / Ring Dips EMOM for 6 min

Wednesday July 22

Wednesday July 22:

Psalm 56:11

“In God I have put my trust; I will not be afraid. What can man do to me?”

5 rounds:

6 bar facing burpees
8 push jerks
10 OH lunges

Strength: 5×2 bench press

Tuesday July 21

Tuesday July 21:

Philippians 4:5

“Let your gentleness be known to all men. The Lord is at hand.”

Row 500 M
4 rounds:
12 C2B pullups

Strength: 5×2 back squat

Monday July 20

Monday July 20:

Mark 10:15

“Assuredly, I say to you, whoever does not receive the kingdom of God as a little child will by no means enter it.”

Spiritual Challenge this week:

Bring canned food and/or cleaning supplies to donate to Happy Haven children’s home


5 rounds:

400 M run
15 OH squats

Strength: 5×2 hang power clean

Friday July 17

Friday July 17:

1 Peter 1:15

“but as He who called you is holy, you also be holy in all your conduct”

50 wall balls
25 box jumps
40 wall balls
20 box jumps
30 wall balls
15 box jumps

Strength: 5×1 strict press

Thursday July 16

Thursday July 16:

1 Peter 1:7

“that the genuineness of your faith, being much more precious than gold that perishes, though it is tested by fire, may be found to praise, honor, and glory at the revelation of Jesus Christ”

4 rounds:

10 OH squat
5 burpee bar MU
10 burpee toes to bar

Strength: 5×1 squat snatch

Wednesday July 15

Wednesday July 15:

Philippians 4:8

“Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy-meditate on these things.”

Run 800 M
2 power cleans
Run 600 M
4 power cleans
Run 400 M
6 power cleans
Run 200 M
8 power cleans

Strength: 5×1 deadlift

Tuesday July 14

Tuesday July 14:

1 Corinthians 4:1

“Let a man so consider us, as servants of Christ and stewards of the mysteries of God.”


1000 M row
50 squat thrusters
30 pullups

Strength: 5×1 Jerk

Monday July 13

Monday July 13:

Romans 8:1

“There is therefore now no condemnation to those who are in Christ Jesus, who do not walk according to the flesh, but according to the Spirit.

Spiritual Challenge this week:

Name the 10 commandments

2 rounds:
50 DU
10 KB snatches
Rest 1 minutes
2 rounds:
10 KB snatches
50 DU

Strength: 5×1 front squat

Friday July 10

Friday July 10:

Matthew 20:28

“Just as the Son of Man did not come to be served, but to serve, and to give His life a ransom for many.”

Birthday Workout!


34 squat thrusters
Run 1 mile
34 bar facing burpees
Row 1600 M