Author Archives: Rob

Friday February 11

Friday February 11

Ephesians 2:18 – “Now all of us can come to the Father through the same Holy Spirit because of what Christ has done for us.”

3 rounds:

21/15 cal SkiErg

7 Bar MU

Then

3 rounds:

10 Squat thrusters

5 bar MU

16 min cap

Strength: 5×14 (7 each) one arm DB row

5×5 nordics/glute ham raise

Thursday February 10

Thursday February 10

Ephesians 2:13 – “But now you have been united with Christ Jesus. Once you were far away from God, but now you have been brought near to Him through the blood of Christ.”

1,2,3…9 Power snatches

1,2,3…9 Burpee box jumps

2,4,6…18 hollow rocks

13 min cap

Strength: 5×1 power snatch

3×60 sec weighted side plank (30 each)

Wednesday February 9

Wednesday February 9

Ephesians 2:10

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago.”

25 Minutes:

1000 M Row

Rest 2 minutes

2 rounds:

20 toes to bar

50 ft Handstand walk

Rest 2 minutes

500 M Row

Rest 2 minutes

Max EMOM

Even Min: 5 strict deficit HSPU

Odd Min: 30 sec barbell hold

Tuesday February 8

Tuesday February 8

Ephesians 2:9 – “Salvation is not a reward for the good things we have done, so none of us can boast about it.”

16 minutes:

18,15,12,9 cal bike Bike

9,7,5,3 Hang clean & jerks

Then

30/20 cal bike

30 Russian KB swings

*In remaining time find 1RM hang clean & jerk

Strength: 5×5 back squat

3×24 (12 each) QL extension

Monday February 7

Monday February 7

Ephesians 2:8 – “God saved you by His grace when you believed. And you can’t take credit for this; it is a gift from God.”

Spiritual Challenge this week:

Go out of your way to help someone this week.

5 rounds:

Every 4 minutes:

60 DU

12 DB step ups (6 each)

12 C2B Pull-ups

2:00 cap

2:00 rest

Strength: 5×10 (5 each) barbell step ups)

5×10 DB bench press

Friday February 4

Friday February 4

Ephesians 1:23 – “And the church is His body; it is made full and complete by Christ, who fills all things everywhere with Himself.”

2 rounds:

15/10 cal Bike

6 Push jerks

3 Rope climbs

Then

2 rounds:

12/8 cal bike

9 strict HSPU

3 rope climbs

Then

25/20 cal bike

16 min cap

Strength: 5×1 deadlift

3×20 adductor plank lifts (10 each)

Thursday February 3

Thursday February 3

Ephesians 1:9 – “God has now revealed to us His mysterious will regarding Christ—which is to fulfill His own good plan.”

4 rounds:

Every 6 minutes:

400 M Row

300/250 M Skierg

2 farmer carry (down & back)

2 front rack carry (down & back)

4:30 cap

1:30 rest

Strength: 5×1 back squat

4×10 GHD sit-ups

Wednesday February 2

Wednesday February 2

Ephesians 1:8 – “He has showered His kindness on us, along with all wisdom and understanding.”

5 rounds:

50 DU

8 Devil presses

12 Front Lunges (6 each)

Then

100 DU

16 Devil presses

24 Front Lunges (12 each)

18 min cap

Strength: 5×1 bench press

3×24 QL extension (12 each)

Tuesday February 1

Tuesday February 1

Ephesians 1:7 – “He is so rich in kindness and grace that He purchased our freedom with the blood of His Son and forgave our sins.”

Birthday Workout!

“Dave”

800 M run

4 rounds:

12 Box jumps

8 C2B Pull-ups

12 Wall balls

8 Toes to bar

800 M run

20 min cap

Strength: 5×10 one arm DB strict press (5 each)

5×3 nordics / glute ham raise

Monday January 31

Monday January 31

Ephesians 1:4 – “Even before He made the world, God loved us and chose us in Christ to be holy and without fault in His eyes.”

Spiritual Challenge this week:

Find 5 verses about being pure in heart.

21,15,9:

Squat cleans

Ring dips

14 min cap

Strength: 5×1 squat clean

3×60 sec weighted plank