Tuesday August 24

Tuesday August 24:

Isaiah 55:11

“It is the same with My word. I send it out, and it always produces fruit. It will accomplish all I want it to, and it will prosper everywhere I send it.”

5,10,15,20,25 Knees to elbows

25,50,75,100,125 DU

Then

75 air squats

75 abmat sit-ups

Floater 500 M SkiErg

16 min cap

Strength: 5×10 (5 each) One leg barbell RDL

3×30 sec GHD hold

Monday August 23

Monday August 23:

Isaiah 52:7

“How beautiful on the mountains are the feet of the messenger who brings good news, the good news of peace and salvation, the news that the God of Israel reigns!”

Spiritual Challenge this week:

Memorize a Scripture this week.

4 rounds:

40 ft DB front rack walking lunges

25 ft handstand walk

Then

4 rounds:

12 DB snatches (6 each)

6 deficit strict handstand push-ups

Then

50/40 Cal row

17 min cap

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

5×8 (4 each) DB Bulgarian split squat

Friday August 20

Friday August 20:

Isaiah 25:1 – “O Lord, I will honor and praise Your name, for You are my God. You do such wonderful things! You planned them long ago, and now You have accomplished them.”

21,15,9:

Cal Bike

Power snatches

Rest 3 minutes

5,10,15,20:

Cal bike

KB deadlifts

16 min cap

Strength: 5×2 power snatches

3×15 GHD sit-ups

Thursday August 19

Thursday August 19:

Isaiah 37:20

“Now, O Lord our God, rescue us from his power; then all the kingdoms of the earth will know that You alone, O Lord, are God.”

“Nicole”

20 min AMRAP:

400 M run

Max pull-ups

Strength: 5×2 strict press

5×20 (10each) one leg elevated glute bridge

Wednesday August 18

Wednesday August 18:

Isaiah 43:13

“From eternity to eternity I am God. No one can snatch anyone out of My hand. No one can undo what I have done.”

15,9,6:

Cal SkiErg

Burpee box jumps

Then

12,9,6 Strict handstand push-ups

24,18,12 hollow rocks

Then

18,15,12 One arm farmer DB step ups (total)

18,15,12 toes to bar

16 min cap

Strength: 5×4 front lunges (2 each)

3×20 (10 each) QL extension

Tuesday August 17

Tuesday August 17:

Isaiah 43:10 – “But you are My witnesses, O Israel!” says the Lord. “You are My servant. You have been chosen to know Me, believe in Me, and understand that I alone am God. There is no other God— there never has been, and there never will be.”

Birthday Workout!

“Megan”

50/40 cal Row

20 Power cleans

20 strict Dips

40/30 cal row

15 power cleans

15 strict dips

30/20 cal row

10 power cleans

10 strict dips

16 min cap

Strength: 5×2 OH squat

5×5 Glute ham raise / nordics

Monday August 16

Monday August 16:

Isaiah 42:5 – “God, the Lord, created the heavens and stretched them out. He created the earth and everything in it. He gives breath to everyone, life to everyone who walks the earth. And it is He who says,”

Spiritual Challenge this week:

Share the Gospel of our Lord and Savior Jesus Christ with someone this week.

10,20,30,40,50 DU

2,4,6,8,10 DB push press

Rest 2 minutes

10,20,30,40,50 DU

1,2,3,4,5 legless rope climbs

Rest 2 minutes

100 DU

5 KB front rack carry down & back

18 min cap

Strength: 5×2 back squat

3×60 sec weighted plank hold

Wednesday August 11

Wednesday August 11:

1 Peter 1:23

“For you have been born again, but not to a life that will quickly end. Your new life will last forever because it comes from the eternal, living word of God.”

1000 M Row

50 KB goblet squats

50 Russian KB swings

50 box jumps

EMOM 5 toes to bar

16 min cap

Strength: 5×3 bench press

5×3 underhand barbell row

Thursday August 12:

3 rounds:

600 M Run (guesstimate)

25 Hollow rocks

20 DB snatches (10 each) (gallon jug,etc)

Strength: 3×20 one leg DB glute bridge (10 each)

3×60 sec side plank (30 each)

Friday August 13:

15 min AMRAP:

18 air squats

15 abmat sit-ups

12 Burpees

9 Broad jumps

Strength: 5×10 Bulgarian split squat (5 each) – DB (or just body weight)

5×5 pull-ups (DB row)

Tuesday August 10

Tuesday August 10:

1 Peter 1:8

“You love Him even though you have never seen Him. Though you do not see Him now, you trust Him; and you rejoice with a glorious, inexpressible joy.”

Schedule the rest of the week – Tuesday, Wednesday – Regular Schedule, Closed Thursday and Friday. Will post some at home workouts for those days with Wednesdays workout.

2 rounds:

2 Min SkiErg

2 Min DU

2 Min handstand walk

2 Min plank hold

Strength: 5×3 front squat

3×20 one leg DB RDL (10 each)

Monday August 9

Monday August 9:

1 Peter 1:6

“So be truly glad. There is wonderful joy ahead, even though you must endure many trials for a little while.”

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Spiritual Challenge this week:

Go out of your way to help someone this week.

15 minutes:

6 rounds:

15/10 cal Bike

10 Hang DB power cleans

5 bar MU

*In remaining time find 5M deadlift

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

4×20 adductor plank lifts (10 each)