Author Archives: Rob

Friday November 22

Friday November 22:

Galatians 5:6

“For in Christ Jesus neither circumcision nor uncircumcision avails anything, but faith working through love.”

50 calorie row

40 toes to bar

30 One Arm KB Shoulder to OH

20 KB swings

100 ft handstand walk

Strength: 5×5 underhand barbell rows

Thursday November 21

Thursday November 21:

Galatians 5:1

“We have freedom now, because Christ made us free. So stand strong in that freedom. Don’t go back into slavery again.”

6 rounds:

200 M run

6 ring MU

2 OH squats

Strength: 5×5 chin ups

Wednesday November 20

Wednesday November 20:

Matthew 6:24

“No one can serve two masters; for either he will hate the one and love the other, or else he will be loyal to the one and despise the other. You cannot serve God and mammon.”

5 rounds:

12 burpee box jump overs

10 KB front lunges

8 hang KB snatches

Rest 2 minutes

Strength: 4×8 RDL

4×15 hip extensions

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12! We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Tuesday November 19

Tuesday November 19:

Psalm 100:5

“For the Lord is good; His mercy is everlasting, and His truth endures to all generations.”

Birthday Workout!

“Keith”

26 calorie row

26 HSPU

26 pull-ups

26 wall balls

26 hang power cleans

Strength: Core

Monday November 18

Monday November 18:

1 Corinthians 12:14

“For in fact the body is not one member but many.”

Spiritual Challenge this week:

Do an anonymous act of kindness for someone this week.

1 round:

150 DU

30 cal bike

6 legless rope climbs

2 rounds:

75 DU

15 cal bike

3 legless rope climbs

3 rounds:

50 DU

10 cal bike

2 legless rope climbs

Strength: 5×2 back squats

Friday November 15

Friday November 15:

Psalm 150:1

“Praise the Lord! Praise God in His sanctuary; Praise Him in His mighty firmament!”

1,2,3,4,5,6,7,8

Bar MU

Sandbag cleans

*Every 2 minutes 80 ft sandbag carry

Strength: 5×3 bench press

Thursday November 14

Thursday November 14:

Galatians 5:26

“Let us not become conceited, provoking one another, envying one another.”

3 rounds:

100 DU

12 Strict HSPU

12 DB step ups at 24in (2 50lb DB)

Strength: 5×3 OH squats

Wednesday November 13

Wednesday November 13:

Galatians 5:24-25

“And those who are Christ’s have crucified the flesh with its passions and desires. If we live in the Spirit, let us also walk in the Spirit.”

21,15,9:

DB snatch

C2B pull-ups

EMOM complete 5 KB goblet squats

Strength: 5×3 sumo deadlifts

Tuesday November 12

Tuesday November 12:

Galatians 5:22-23

“But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control. Against such there is no law.”

4 rounds:

4 minutes:

30 cal bike

30 cal row

Max bar facing burpees

Strength: 5×3 front squats