Author Archives: Rob

Monday January 4

Monday January 4:

Philippians 2:4

“Don’t look out only for your own interests, but take an interest in others, too.”

Spiritual Challenge this week:

Read Jesus’s Message in Matthew 5-7. Write down 5 things that stand out in your reading.

New Class Schedule:

Monday – Thursday – 8AM, 330PM, 430PM, 530PM

Friday – 8AM, 330PM, 430PM

3 rounds:

36 Wall balls

18 toes to bar

Then

Find 1RM back squat

13 min cap

Strength: 5×5 push press

5×10 One leg DB RDL (5 each)

Friday January 1

Friday January 1:

Revelation 22:12

“Look, I am coming soon, bringing My reward with Me to repay all people according to their deeds.”

Class tomorrow at 9AM! See you there!

10,20,30 calorie bike

5,10,15 strict HSPU

Then

10,20,30 calorie bike

25,50,75 ft handstand walk

16 min cap

Strength: 5×2 front squat

5×2 strict press

Thursday December 31

Thursday December 31:

Matthew 5:10

“God blesses those who are persecuted for doing right, for the Kingdom of Heaven is theirs.”

Schedule tomorrow: 8AM, 330,445PM. There will be no 6PM class.

3 rounds:

15 deadlifts

10 bar facing burpees

Then

3 rounds:

20 Russian KB swings

10 bar facing burpees

13 min cap

Strength: Core

Wednesday December 30

Wednesday December 30:

Psalm 147:11

“No, the Lord’s delight is in those who fear Him, those who put their hope in His unfailing love.”

4 rounds:

15 box jumps

10 toes to bar

Then

400 Ft KB front rack carry

Then

2 rounds:

20 box jumps

15 toes to bar

Then

200 ft KB front rack carry

14 min cap

Strength: 5×4 OH barbell lunge (2 each)

5×4 seated good morning

Tuesday December 29

Tuesday December 29:

Proverbs 30:33

“As the beating of cream yields butter and striking the nose causes bleeding, so stirring up anger causes quarrels.”

10 ring MU

25 squat thrusters

1000 M row

25 squat thrusters

10 ring MU

15 min cap

Strength: 5×2 push jerks

5×2 strict pull-ups

Monday December 28

Monday December 28:

Psalm 46:10

“God is our refuge and strength, always ready to help in times of trouble.”

Spiritual Challenge this week:

Pray specifically for the people in your life.

This week’s schedule:

Monday-Wednesday – Regular Schedule

Thursday – No 6PM class

Friday – 9AM?? Comment for a class time ideas

75,50,25 DU

20,18,16 hang KB snatch

Then

100,80,60 DU

10,8,6 hang power cleans

14 min cap

Strength: 5×2 power cleans

5×5 Glute half raise

Thursday December 24

Thursday December 24:

Revelation 14:12

“This means that God’s holy people must endure persecution patiently, obeying His commands and maintaining their faith in Jesus.”

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

Wednesday December 23

Wednesday December 23:

Proverbs 30:17

“The eye that mocks a father and despises a mother’s instructions will be plucked out by ravens of the valley and eaten by vultures.”

150 DU

30 DB front rack step ups

1 minute ring plank hold

125 DU

24 DB front rack step ups

45 sec ring plank hold

100 DU

18 DB front rack step ups

30 sec ring plank hold

*Every 3 minutes 40 ft sandbag carry

13 min cap

Strength: 5×4 reverse barbell lunges (2 each)

5×4 underhand barbell rows

Tuesday December 22

Tuesday December 22:

Proverbs 8:14

“Common sense and success belong to Me. Insight and strength are Mine.”

42,30,18 cal Row

21,15,9 Toes to bar

Then

24,18,12 cal row

12,9,6 strict HSPU

16 min cap

Strength: 5×16 One arm DB bench press (8 each)

5×10 Kneeling DB RDL (5 each)

Monday December 21

Monday December 21:

Psalm 139:24

“Point out anything in me that offends You, and lead me along the path of everlasting life.”

Spiritual Challenge this week:

Pick a book of the Bible and read through it every day this week.

This weeks schedule:

Monday-Wednesday – normal schedule

Thursday – 8AM team workout

Friday – Closed

18,15,12,9 OH squats

12,9,6,3 DB clean & jerks

6,4,2,1 Rope climbs

EMOM including 0:00 5 box jumps

13 min cap

Strength: 5×2 squat snatch

5×60 sec side plank (30 each)