Friday December 18
Friday December 18:
Micah 6:8
“No, O people, the Lord has told you what is good, and this is what He requires of you: to do what is right, to love mercy, and to walk humbly with your God.”
Tomorrow’s schedule – 8AM, 330PM, 445 PM. NO 6PM CLASS.
12 days of Christmas
1 sumo DL high pull at 95lb
2 squat thrusters at 95lb
3 push presses at 95lb
4 power cleans at 95lb
5 power snatches at 95lb
6 Russian KB swings at 70lb
7 KB goblet squats
8 hollow rocks
9 V-ups
10 DB front rack lunges (5 each)
11 strict pull-ups
12 strict push-ups
25 min cap
Toys
Thank you to everyone who brought toys for students in need at Jackson County Middle School. Your gifts and stocking stuffers will add a great Christmas for these kids.
Thursday December 17
Thursday December 17:
Proverbs 30:5
“Every word of God proves true. He is a shield to all who come to Him for protection.”
5 rounds:
25/20 calorie row
15 burpee box jumps
Max hollow hold til 3 minutes
Rest 1 minute
Strength: 5×6 DB front rack step ups (3 each)
5×6 one leg barbell RDL (3 each)
Wednesday December 16
Wednesday December 16:
Proverbs 3:5
“Trust in the Lord with all your heart; do not depend on your own understanding.”
8,6,4:
Squat snatches
Ring MU
Then
6,4,2:
Squat snatches
Ring MU
Then
4,2,1:
Squat snatches
Ring MU
12 min cap
Strength: 5×3 back squats
5×60 sec DBL DB one leg Glute bridge hold (30 each)
Tuesday December 15
Tuesday December 15:
Jonah 3:10
“When God saw what they had done and how they had put a stop to their evil ways, He changed His mind and did not carry out the destruction He had threatened.”
16 min AMRAP:
10,15,20,25… cal Bike
20,40,60,80… DU
2,4,6,8… strict HSPU
Strength: Core
Monday December 14
Monday December 14:
Amos 4:13
“For the Lord is the one who shaped the mountains, stirs up the winds, and reveals His thoughts to mankind. He turns the light of dawn into darkness and treads on the heights of the earth. The Lord God of Heaven’s Armies is His name!”
Spiritual Challenge this week:
Read 1 John. Write down 2 things that stand out in your reading.
4 rounds:
20 Wall balls
15 Deadlifts
10 Strict toes to bar
Rest 2 minutes
Strength: 5×3 front squat
5×20 adductor pull ins (10 each)
Friday December 11
Friday December 11:
1 John 3:16
“We know real love is because Jesus gave up His life for us. So we also ought to give up our lives for our brothers and sisters.”
Partner Workout:
1 works / 1 rests:
60 bar MU
120/100 calorie bike
80 hang power snatches
160/140 calorie row
25 min cap
December 18th
12 days of Christmas workout next Friday December 18th at 4:45PM. Please bring a toy for a student in need at Jackson County Middle School. Your gifts and stocking stuffers will add a great Christmas for these kids. Please have the gifts here by Thursday December 17th.
Thursday December 10
Thursday December 10:
1 John 3:3
“And everyone who has this hope in Him purifies himself, just as He is pure.”
15 minutes:
18,15,12:
Squat cleans
Bar facing burpees
Then
In remaining time find 2RM push jerk
Strength: 5×1 back squat
3×30 sec GHD hold
Wednesday December 9
Wednesday December 9:
Hosea 6:6
“I want you to show love, not offer sacrifices. I want you to know Me more than I want burnt offerings.”
120 DU
80 ft walking DB lunge
30 abmat sit-ups
100 DU
60 ft walking DB lunge
25 abmat sit-ups
80 DU
40 ft walking DB lunge
20 abmat sit-ups
60 DU
20 ft walking DB lunge
15 abmat sit-ups
12 min cap
Strength: Sled rope pulls
5×10 hip extensions