Friday February 11
Ephesians 2:18 – “Now all of us can come to the Father through the same Holy Spirit because of what Christ has done for us.”
3 rounds:
21/15 cal SkiErg
7 Bar MU
Then
3 rounds:
10 Squat thrusters
5 bar MU
16 min cap
Strength: 5×14 (7 each) one arm DB row
5×5 nordics/glute ham raise
Thursday February 10
Ephesians 2:13 – “But now you have been united with Christ Jesus. Once you were far away from God, but now you have been brought near to Him through the blood of Christ.”
1,2,3…9 Power snatches
1,2,3…9 Burpee box jumps
2,4,6…18 hollow rocks
13 min cap
Strength: 5×1 power snatch
3×60 sec weighted side plank (30 each)
Wednesday February 9
Ephesians 2:10
“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago.”
25 Minutes:
1000 M Row
Rest 2 minutes
2 rounds:
20 toes to bar
50 ft Handstand walk
Rest 2 minutes
500 M Row
Rest 2 minutes
Max EMOM
Even Min: 5 strict deficit HSPU
Odd Min: 30 sec barbell hold
Tuesday February 8
Ephesians 2:9 – “Salvation is not a reward for the good things we have done, so none of us can boast about it.”
16 minutes:
18,15,12,9 cal bike Bike
9,7,5,3 Hang clean & jerks
Then
30/20 cal bike
30 Russian KB swings
*In remaining time find 1RM hang clean & jerk
Strength: 5×5 back squat
3×24 (12 each) QL extension
Monday February 7
Ephesians 2:8 – “God saved you by His grace when you believed. And you can’t take credit for this; it is a gift from God.”
Spiritual Challenge this week:
Go out of your way to help someone this week.
5 rounds:
Every 4 minutes:
60 DU
12 DB step ups (6 each)
12 C2B Pull-ups
2:00 cap
2:00 rest
Strength: 5×10 (5 each) barbell step ups)
5×10 DB bench press
Friday February 4
Ephesians 1:23 – “And the church is His body; it is made full and complete by Christ, who fills all things everywhere with Himself.”
2 rounds:
15/10 cal Bike
6 Push jerks
3 Rope climbs
Then
2 rounds:
12/8 cal bike
9 strict HSPU
3 rope climbs
Then
25/20 cal bike
16 min cap
Strength: 5×1 deadlift
3×20 adductor plank lifts (10 each)
Thursday February 3
Ephesians 1:9 – “God has now revealed to us His mysterious will regarding Christ—which is to fulfill His own good plan.”
4 rounds:
Every 6 minutes:
400 M Row
300/250 M Skierg
2 farmer carry (down & back)
2 front rack carry (down & back)
4:30 cap
1:30 rest
Strength: 5×1 back squat
4×10 GHD sit-ups
Wednesday February 2
Ephesians 1:8 – “He has showered His kindness on us, along with all wisdom and understanding.”
5 rounds:
50 DU
8 Devil presses
12 Front Lunges (6 each)
Then
100 DU
16 Devil presses
24 Front Lunges (12 each)
18 min cap
Strength: 5×1 bench press
3×24 QL extension (12 each)
Tuesday February 1
Ephesians 1:7 – “He is so rich in kindness and grace that He purchased our freedom with the blood of His Son and forgave our sins.”
Birthday Workout!
“Dave”
800 M run
4 rounds:
12 Box jumps
8 C2B Pull-ups
12 Wall balls
8 Toes to bar
800 M run
20 min cap
Strength: 5×10 one arm DB strict press (5 each)
5×3 nordics / glute ham raise
Monday January 31
Ephesians 1:4 – “Even before He made the world, God loved us and chose us in Christ to be holy and without fault in His eyes.”
Spiritual Challenge this week:
Find 5 verses about being pure in heart.
21,15,9:
Squat cleans
Ring dips
14 min cap
Strength: 5×1 squat clean
3×60 sec weighted plank