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.”
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)