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)