Author Archives: Rob

Wednesday January 14

Wednesday January 14:

Colossians 1:18

“And He is the head of the body, the church, who is the beginning, the firstborn from the dead, that in all things He may have the preeminence.”

5 rounds:

250 M row
15 toes to bar
30 DU

Strength: 5×3 front squat

Tuesday January 13

Tuesday January 13:

Psalm 100:3

“Know that the Lord, He is God; It is He who has made us, and not we ourselves; We are His people and the sheep of His pasture.”



Power Cleans
Ring Dips

Strength: 5×3 squat snatch

Monday January 12

Romans 12:1

“I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service.”

15 min amrap:

15 wall balls
15 box jumps

Strength: 5×3 push press

Friday January 9

Friday January 9:

Philippians 2:2

“fulfill my joy by being like-minded, having the same love, being of one accord, of one mind.”


1000 M row
50 squat thrusters
30 pull-ups

Strength: 5×1 bench press

Thursday January 8

Thursday January 8:

1 John 2:6

“He who says he abides in Him ought himself also to walk just as He walked.”

20 OH squats
15 OH squats
10 OH squats
5 OH squats

Strength: 5×1 split jerk

Wednesday January 7

Wednesday January 7:

Psalm 34:1

“I will bless The Lord at all times; His praise shall continually be in my mouth.”

Partner workout!

200 DU
20 Bar MU
150 DU
15 Bar MU
100 DU
10 Bar MU
50 DU
5 Bar MU

Every 2 minutes each partner completes 6 front lunges (3 each)

Strength: 5×1 power clean

Tuesday January 6

Tuesday January 6:

Romans 11:36

“For of Him and through Him and to Him are all things, to whom be glory forever. Amen.”

15 min AMRAP:

10 push press
10 KB swings
10 box jumps

Strength: 5×1 back squat

Monday January 5

Monday January 5:

Hebrews 11:6

“But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him.”

Birthday Workout!


10 min amrap:

5 front squats
10 strict ring dips

Strength: 5 x max strict toes to bar

Saturday January 3

Psalm 118:29

“Oh, give thanks to the Lord, for He is good! For His mercy endures forever.”

8 min amrap:

4 push jerks
4 bar MU
Rest 1 minute

4 min amrap:
2 push jerks
2 bar MU

Strength: 5×1 squat snatch

Friday January 2

Friday January 2:

Jeremiah 29:13

“And you will seek Me and find Me, when you search for Me with all your heart.”

Birthday Workout!


6 rounds:
12 burpee box jumps
18 wall balls
24 DU

Strength: 5×3 front lunges