Category Archives: WOD

Wednesday October 6

Wednesday October 6:

James 4:7

“So humble yourselves before God. Resist the devil, and he will flee from you.”

‭‭

15 minutes:

2 rounds:

15 clean & jerks

30/22 cal bike

*In remaining time find 1RM clean & jerk

Strength: Core

Tuesday October 5

Tuesday October 5:

James 4:6

“And He gives grace generously. As the Scriptures say, “God opposes the proud but gives grace to the humble.”

Every 4 minutes:

5 rounds:

75 DU

15 Toes to bar

60 ft front rack KB Lunge

2:30 cap

Strength: 3×10 (5 each) KB step ups

3×20 adductor plank lifts (10 each)

Monday October 4

Monday October 4:

James 4:10

“Humble yourselves before the Lord, and He will lift you up in honor.”

‭‭

Spiritual Challenge this week:

Write 5 things down each day this week that you are grateful for.

3 rounds:

400 M run

12 bar facing burpees

9 deadlifts

Then

600 M run

15 bar facing burpees

12 deadlifts

17 min cap

Strength: 5×3 front squat

5×10 one arm DB strict press (5 each)

Friday October 1

Friday October 1:

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.”

80/65 cal Row

80 ft One arm KB front rack Lunge

20 push-ups

60/45 cal row

60 ft one arm KB front rack lunge

15 push-ups

40/25 cal row

40 ft one arm KB front rack lunge

10 push-ups

17 min cap

Strength: 5×5 deadlift

3×30 sec GHD hold

Thursday September 30

Thursday September 30:

2 Corinthians 5:1

“For we know that when this earthly tent we live in is taken down (that is, when we die and leave this earthly body), we will have a house in heaven, an eternal body made for us by God Himself and not by human hands.”

4 rounds:

7 ring MU

7 push jerks

20/14 cal Bike

Rest 2 Minutes

17 min cap

Strength: 5×12 alternating One arm DB rows (6 each)

3×20 (10 each) Cossack squats

Wednesday September 29

Wednesday September 29:

2 Corinthians 13:5

“Examine yourselves to see if your faith is genuine. Test yourselves. Surely you know that Jesus Christ is among you; if not, you have failed the test of genuine faith.”

14 min AMRAP:

5 strict HSPU

20 ft handstand walk

5 Tire flips

10 Box jumps

Strength: 5×5 back squat

3×30 (15 each) QL extension

Tuesday September 28

Tuesday September 28:

2 Corinthians 10:4

“We use God’s mighty weapons, not worldly weapons, to knock down the strongholds of human reasoning and to destroy false arguments.”

7 rounds:

200 M Run

10 Russian KB swings

3 power snatches

Floater 500 M SkiErg

18 min cap

Strength: 5×5 chin ups

5×10 alternating DB bench press (5 each)

Monday September 27

Monday September 27:

2 Corinthians 5:15

“He died for everyone so that those who receive His new life will no longer live for themselves. Instead, they will live for Christ, who died and was raised for them.”

Spiritual Challenge this week: Do something for God this week that gets you out of your comfort zone.

30 Minutes:

5 rounds:

50 DU

8 DB burpees

Rest 2 minutes

4 rounds:

12 Toes to bar

8 DB hang squat cleans

Rest 2 minutes

Max EMOM

Even Min: 8 DB push press

Odd min: 10 DBL DB one leg RDL (5 each)

Friday September 24

Friday September 24:

1 Corinthians 9:19

“Even though I am a free man with no master, I have become a slave to all people to bring many to Christ.”

15 minutes:

4 rounds:

400 M Run

40 ft Handstand walk

10 Strict Toes to bar

*In remaining time find 3RM squat thruster

Strength: 5×1 squat thruster

3×20 (10 each) QL extension

Thursday September 23

Thursday September 23:

1 Corinthians 8:2-3

“Anyone who claims to know all the answers doesn’t really know very much. But the person who loves God is the one whom God recognizes.”

200 DU

6 Legless rope climbs

4 down & backs Front rack KB carry

100 DU

3 Legless rope climbs

2 down & backs KB front rack carry

50 DU

1 legless rope climb

1 down & back KB front rack carry

14 min cap

Strength: 5×1 back squat

3×6 Glute ham raise / nordics