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
Then
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!”
21,15,9:
Box jumps
DB push presses
Then
21,15,9:
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!
“Laura”
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
Then
4 rounds:
6 front lunges (3 each)
6 bar over burpees
Then
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
Then
2 rounds:
30 wall balls
30 Russian KB swings
Then
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