Author Archives: Rob

Thursday June 10

Thursday June 10:

Luke 17:24

“For as the lightning flashes and lights up the sky from one end to the other, so it will be on the day when the Son of Man comes.”

Every 4 minutes

5 rounds:

200 M Run

6 KB complexes (2 clean, 2 swing,2 snatch) (3 each)

Max hollow hold til 2:30

Rest 1:30

Strength: 4 x 100 M sprints

4×10 GHD sit-ups

Tuesday June 8

Tuesday June 8:

Luke 12:8

“I tell you the truth, everyone who acknowledges Me publicly here on earth, the Son of Man will also acknowledge in the presence of God’s angels.”

13 minutes:

3 rounds:

100 DU

10 Push jerks


3 rounds:

20 Box jumps

160 KB ft farmer carry

*In remaining time max handstand walk

Strength: Handstand progressions

Crossover mid / upper back 3×20

Monday June 7

Monday June 7:

Luke 7:35

“But wisdom is shown to be right by the lives of those who follow it.”

Spiritual Challenge this week:

Do something outside of your comfort zone to help you grow.

15 minutes

4 rounds:

15/10 cal Bike

12 push-ups

9 chin ups

6 deadlifts

*In remaining time find 3RM hang squat clean

Strength: 5×3 Back squats

3×20 one leg DB RDL (10 each)

Friday June 4

Friday June 4:

1 John 4:21

“And He has given us this command: Those who love God must also love their fellow believers.”

Row 1000 M


3 rounds:

80 ft walking lunge

160 ft farmer carry

*Every 2 minutes 5 power snatches

14 min cap

Strength: 5×5 strict pull-ups

5×4 nordics/Glute ham raise

Thursday June 3

Thursday June 3:

1 John 2:16

“For the world offers only a craving for physical pleasure, a craving for everything we see, and pride in our achievements and possessions. These are not from the Father, but are from this world.”


7 rounds:

3 ring MU

6 burpee box jumps


3 rounds:

25 Russian KB swings

15 toes to bar

15 strict ring dips

20 min cap

Strength: Core

Wednesday June 2

Wednesday June 2:

1 John 4:13

“And God has given us His Spirit as proof that we live in Him and He in us.”

15 minutes:

3 rounds:

30/24 cal Bike

20 weighted abmat sit-ups

10 Strict HSPU

*In remaining time max handstand walk

Strength: 5×5 deadlift

5×20 banded hip flexor (10 each)

Tuesday June 1

Tuesday June 1:

Hebrews 8:13

“When God speaks of a “new” covenant, it means He has made the first one obsolete. It is now out of date and will soon disappear.”

800 M Run

21 KB goblet squats

7 Rope climbs

400 M run

15 KB goblet squats

5 rope climbs

200 M run

9 KB goblet squats

3 rope climbs

17 min cap

Strength: 5×5 back squat

5×20 one leg elevated glute bridge (10 each)

Monday May 31

Monday May 31:

Nehemiah 8:5

“Ezra stood on the platform in full view of all the people. When they saw him open the book, they all rose to their feet.”

Spiritual Challenge this week:

Go out of your way to help someone this week.

Team workout tomorrow at 8AM! Hope you can make it!

Friday May 28

Friday May 28:

Genesis 4:7

“You will be accepted if you do what is right. But if you refuse to do what is right, then watch out! Sin is crouching at the door, eager to control you. But you must subdue it and be it’s master.”

Monday May 31 we will have a team workout at 8am. That will be the only class that day. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you could, please bring plenty of water with you and a towel for your push-ups tomorrow. Thanks!


Partner Workout 

Run 1 mile

100 pull-ups 

200 push-ups 

300 air squats

Run 1 mile

Thursday May 27

Thursday May 27:

1 John 5:3

“Loving God means keeping His commandments, and His commandments are not burdensome.”

15 min AMRAP:

6,8,10…One arm KB swings

10,15,20… ft Handstand walk

2,4,6… Box jumps

Strength: 5×1 deadlift

5×5 nordics / glute ham raise