Tuesday September 7

Tuesday September 7:

Jeremiah 51:15

“The Lord made the earth by His power, and He preserves it by His wisdom. With His own understanding He stretched out the heavens.”

2 rounds:

25 Box jumps

20 One arm KB swings

10 Strict HSPU


1 round:

30 box jumps

30 One arm KB swings

20 strict HSPU

14 min cap

Strength: Core

Monday September 6

Monday September 6:

Jeremiah 32:27

“I am the Lord, the God of all the peoples of the world. Is anything too hard for Me?”

Spiritual Challenge this week:

Find 10 Scriptures about joy in the Lord.

We will have just one class tomorrow at 8AM. Hope you can make it!

Teams of 3:

Row 240/180 calories

120 burpees over rower

60 ring MU (pull-ups)

Row 120/90 calories

*Every 2 minutes 20 wall balls

30 min cap

Friday September 3

Friday September 3:

Jeremiah 27:5

“With My great strength and powerful arm I made the earth and all its people and every animal. I can give these things of Mine to anyone I choose.”

15 min AMRAP:

10,12,14… cal bike

1,2,3… Rope climbs

2,4,6… Strict HSPU

*Floater every 4 min 30/22 cal SkiErg

Strength: 5×5 deadlift

5×20 adductor pull ins (10 each)

Thursday September 2

Thursday September 2:

Jeremiah 20:9

“But if I say I’ll never mention the Lord or speak in His name, His word burns in my heart like a fire. It’s like a fire in my bones! I am worn out trying to hold it in! I can’t do it!”


Box jumps

DB push presses



OH squats

Hollow rocks

13 min cap

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

5×8 hip extensions

Wednesday September 1

Wednesday September 1:

Jeremiah 15:16

“When I discovered Your words, I devoured them. They are my joy and my heart’s delight, for I bear Your name, O Lord God of Heaven’s Armies.”

Birthday Workout!


Every 5 minutes

5 rounds:

27/21 cal row

9 power cleans

Max handstand walk (hold)

3:00 cap

2:00 rest

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

4×10 GHD sit-ups

Tuesday August 31

Tuesday August 31:

Jeremiah 10:23

“I know, Lord, that our lives are not our own. We are not able to plan our own course.”

4 rounds:

3 Power snatches

6 bar over burpees


4 rounds:

6 front lunges (3 each)

6 bar over burpees


4 rounds:

20 sec barbell hold

6 bar over burpees

14 min cap

Strength: 5×5 push jerk

3×20 DBL DB one leg RDL (10 each)

Monday August 30

Monday August 30:

Jeremiah 1:5

“I knew you before I formed you in your mother’s womb. Before you were born I set you apart and appointed you as My prophet to the nations.”

Spiritual Challenge this week:

Go out of your way to help someone this week.

2 rounds:

50 DU

10 strict pull-ups

2 rounds:

50 DU

8 pull-ups

2 rounds:

50 DU

6 C2B pull-ups

2 rounds:

50 DU

4 bar MU

*Every 2 minutes 8 KB goblet squats

15 min cap

Strength: 5×5 back squats

5×20 banded hip flexor (10 each)

Friday August 27

Friday August 27:

Isaiah 66:2

“My hands have made both heaven and earth; they and everything in them are Mine. I, the Lord, have spoken! “I will bless those who have humble and contrite hearts, who tremble at My word.”

Run 1 mile


2 rounds:

30 wall balls

30 Russian KB swings


Run 200 M

19 min cap

Strength: 4 x Sled pulls

3×30 (15 each) QL extension

Thursday August 26

Thursday August 26:

Isaiah 64:4

“For since the world began, no ear has heard and no eye has seen a God like You, who works for those who wait for Him!”

2 rounds:

10 Burpee ring MU

20 box jumps

10 Bar MU

20 box jumps

30 second ring plank hold

EMOM 80 ft One arm KB farmer carry

14 min cap

Strength: 5×5 strict dips

5×5 underhand barbell rows

Wednesday August 25

Wednesday August 25:

Isaiah 56:1

“This is what the Lord says: “Be just and fair to all. Do what is right and good, for I am coming soon to rescue you and to display My righteousness among you.”

15 minutes:

3 rounds:

25/18 cal Bike

3 complexes:

5 deadlifts

5 hang power cleans

5 push jerks

*In remaining time find 1RM squat clean

Strength: 5×1 front squat

3×20 (10 each) adductor plank lifts