Category Archives: WOD

Wednesday March 25

Wednesday March 25

Hebrews 13:6

“So we can say with confidence, “The Lord is my helper, so I will have no fear. What can mere people do to me?”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes

20 DU, 40 singles (rope,shirts,towels)

10 push-up T’s

10 reverse lunges (body weight, 5 each leg)

10 hollow rocks

Preworkout mobility:

Shin activation (90 sec)

Upper Trap smash (lac ball, roller, can), 1 minute each

16 minutes:

Even min: 10 Box jumps, hollow rocks til 45 sec) (box, steps, retaining wall, or tuck jumps – lift knees to chest)

Odd min: 10 Barbell / DB push press (1 or 2 DB’s), 5 each arm if using one weight, find weight or heavy bag to push overhead), hollow rocks til 45 sec)

Strength: 5×10 reverse hypers (scale, one leg kneeling RDL, 5 each, can use weight or body weight)

5×10 barbell / DB Reverse lunges (5 each leg)

Post workout mobility:

Calf smash (lac ball, roller, can) 1 min each

Tricep smash (lac ball, roller, can) 1 min each

Daily couch (1 min each)

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.

Rob Gaw is inviting you to a scheduled Zoom meeting.

Topic: Tuesday Bible reading

Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)

Join Zoom Meeting

https://us04web.zoom.us/j/2784802875

Meeting ID: 278 480 2875

Sent from my iPhone

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Week 99: Ezekiel 40-45

Week 100: Ezekiel 46-48, Joel 1-3, Daniel 1-2

Week 101: Daniel 3-8

Week 102: Daniel 9-12, Ezra 1-2

Week 103: Ezra 3-6, Psalm 137, Haggai 1-2, Zechariah 1-4

Week 104: Zechariah 5-14, Esther 1-2

Week 105: Esther 3-10, Ezra 7

Week 106: Ezra 8-10, Nehemiah 1-3

Week 107: Nehemiah 4-9

Week 108: Nehemiah 10-13, Psalm 126, Malachi 1-4

Week 109: Luke 1, John 1:1-14, Matthew 1, Luke 2:1-38, Matthew 2, Luke 2:39-52, Matthew 3, Mark 1

Week 110: Luke 3, Matthew 4, Luke 4-5, John 1:15-3)

Week 111: John 4, Mark 2, John 5, Matthew 12:1-21, Mark 3, Luke 6, Matthew 5

Week 112: Matthew 6-8:13, Luke 7, Matthew 11, Matthew 12:22-50, Luke 11, Matthew 13

Week 113: Matthew 8:14-34, Mark 4-5, Matthew 9-10

Week 114: Matthew 14, Mark 6, Luke 9:1-17, John 6, Matthew 15, Mark 7

Week 115: Matthew 16, Mark 8, Luke 9:18-27, Matthew 17, Mark 9, Luke 9:28-62, Matthew 18, John 7

Week 116: John 8-10:21, Luke 10-11, John 10:22-42, Luke 12

Tuesday March 24

Tue Mar 24

1 Timothy 4:8

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes:

10/8 calorie bike, ride 1 min, 30 sec step ups)

One arm DB farmer carry 40ft (each arm, 10-12 sec each arm)

5 KB swings (DB, Gallon jugs)

30 sec side plank (15 each)

Preworkout Mobility:

Lat smash (lac ball, roller, can) 1 min each

Upper quad (lac ball, roller, can) 1 min each

6 rounds:

15/12 calorie bike (ride bike for 2 min, 1 min step up)

80 ft DB / KB/ weighted sacks farmer carry (2 handed, 1 handed, hold by sides), guesstimate distance, around 20-25 seconds)

8 strict pull-ups (ring rows, inverted rows)

10 Russian KB swings (choose weight, DB, 2 gallon jugs,etc)

18 min cap

Strength: 5×60 sec one leg DB Glute bridge hold (30 sec each leg)

5×10 Cossack squats (hold weight or bodyweight, 5 each)

Post workout mobility:

Lower Trap smash (lac ball, roller, can), 1 min each

Shin smash (lac ball, roller, can) 1 min each

Daily couch (1 min each)

Monday March 23

Monday March 23:

1 Peter 1:2

“God the Father knew you and chose you long ago, and His Spirit has made you holy. As a result, you have obeyed Him and have been cleansed by the blood of Jesus Christ. May God give you more and more grace and peace.”

Spiritual Challenge this week:

Read 1 Peter. Write down one thing each day that stands out in your reading.

Before starting a new exercise program consult with your doctor.

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes:

20 DU,40 singles (rope, shirt,towel)

10 air squats (pause 2 sec at bottom)

5 burpees

10 hollow rocks

Mobility:

Front Shoulder (lac ball) 1 min each

Adductor smash (roller, can beans) 1 min each

14 min AMRAP:

12 DB front squats (you pick weight, options: 2 DB’s, 1 DB, case of water, gallon jugs, weighted bag, etc)

12 bar facing burpees (bar, DB, empty box, find something to jump over)

12 floor toes to bar (hold on to doorframe, post, sturdy table or chair leg)

24 sec hollow hold

Strength: 5 X max strict HSPU (can use clothes, towels, in place of weights and mats to build to your needed height) scale – 5 x 8 pike push-ups

5×20 one leg DB RDL (10 each, can find a weight or just body weight)

Post workout mobility:

Glute smash (lac ball, roller, can) 1 min each

Tricep smash (lac ball, roller, can) 1 min each

Daily couch (1 min each)

State wide closing

Please share this. Will be closed from now til April 6th. Will try and post some videos if there is interest in that. God is in control and He has the plans. https://www.newschannel5.com/news/gov-lee-suspends-in-person-dining-statewide-closes-gyms-alcohol-regulations-lifted

Friday March 20

Friday March 20:

Matthew 6:7

“And when you pray, do not use vain repetitions as the heathen do. For they think that they will be heard for their many words.”

15 minutes:

10 min AMRAP:

1,2,3…

Ring dips

Box jumps

Then in 5 minutes find 5RM push press

Strength: 5×5 back squats

5×5 chin ups

Thursday March 19

Thursday March 19:

Psalm 150:1

“Praise the Lord! Praise God in His sanctuary;

Praise Him in His mighty firmament!”

18 min AMRAP:

400 M run

20 hollow rocks

80 ft KB front rack carry

5 tire flips

Strength: 5×5 hang power cleans

5×15 hip extensions

Wednesday March 18

Wednesday March 18:

Romans 1:16

“For I am not ashamed of the gospel of Christ, for it is the power of God to salvation for everyone who believes, for the Jew first and also for the Greek.”

4 rounds:

12 HSPU

14 Russian KB swings at 70lb

16 KB front lunges at 70lb

EMOM 6 DB step ups – 2 50lb DB

Strength: 5×20 one leg Glute bridge

5×5 bench press

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Week 99: Ezekiel 40-45

Week 100: Ezekiel 46-48, Joel 1-3, Daniel 1-2

Week 101: Daniel 3-8

Week 102: Daniel 9-12, Ezra 1-2

Week 103: Ezra 3-6, Psalm 137, Haggai 1-2, Zechariah 1-4

Week 104: Zechariah 5-14, Esther 1-2

Week 105: Esther 3-10, Ezra 7

Week 106: Ezra 8-10, Nehemiah 1-3

Week 107: Nehemiah 4-9

Week 108: Nehemiah 10-13, Psalm 126, Malachi 1-4

Week 109: Luke 1, John 1:1-14, Matthew 1, Luke 2:1-38, Matthew 2, Luke 2:39-52, Matthew 3, Mark 1

Week 110: Luke 3, Matthew 4, Luke 4-5, John 1:15-3)

Week 111: John 4, Mark 2, John 5, Matthew 12:1-21, Mark 3, Luke 6, Matthew 5

Week 112: Matthew 6-8:13, Luke 7, Matthew 11, Matthew 12:22-50, Luke 11, Matthew 13

Week 113: Matthew 8:14-34, Mark 4-5, Matthew 9-10

Week 114: Matthew 14, Mark 6, Luke 9:1-17, John 6, Matthew 15, Mark 7

Week 115: Matthew 16, Mark 8, Luke 9:18-27, Matthew 17, Mark 9, Luke 9:28-62, Matthew 18, John 7

Tuesday March 17

Tuesday March 17:

Matthew 18:20

“For where two or three are gathered together in My name, I am there in the midst of them.”

3 rounds:

9 bar MU

18 toes to bar

Then

2 rounds:

25 calorie bike

25 bar facing burpees

Strength: 5×5 squat thrusters

5×20 OH sit-ups