Proverbs 18:10 “The name of the Lord is a strong tower; The righteous run to it and are safe.“ “Barbara“ 5 rounds, each for time, of:20 pull-ups30 push-ups40 sit-ups50 squats– Rest precisely three minutes between rounds. -Stimulus-3:00-4:00 per round
Psalm 145:9 “The Lord is good to all, And His tender mercies are over all His works.” Every 3:00 for 9:00 (3 sets)8 Deadlifts AMRAP 7:7 Box Jumps (24/20)7 Deadlifts (155/105) -Stimulus-7+ rounds
Acts 16:31 “Believe on the Lord Jesus Christ, and you will be saved, you and your household.” 2 rounds for time:With a partner:50 KB swings (53/70 lb)60 box jump overs (20/24 in)70 synchronized walking lunge steps -Stimulus-15-20 min 4 sets:10 KB side bends/side1:00 double KB
1 Thessalonians 5:19 “Do not quench the Spirit.” 5 sets:1:00 max shoulder presses1:00 max strict muscle-ups– Rest 2:00– Athletes can choose their own load for the shoulder press. 4 sets::30 L-sit hold15 seated leg raises
Psalm 119:105 “Your word is a lamp to my feet And a light to my path.” For time:50-40-30-20-10 reps of:Double-undersSit-ups*Between each round and after the set of 10 complete..5 Power Cleans (205/135) -Stimulus-9-14 min 3 sets:200-m jog600-m run
1 Thessalonians 5:18 “in everything give thanks; for this is the will of God in Christ Jesus for you.” On an 8:00 clock:Build to a heavy 1-rep hang power snatch For time:100 alternating single-leg squats50 thrusters (75/115 lb)25 hang power snatches (75/115 lb) -Stimulus-15-20 min
Psalm 118:24 “This is the day the Lord has made; We will rejoice and be glad in it.” AMRAP 30:With a partner:Max distance row– Every time you switch, the partner getting off the rower performs…5 Toes to bar5 KIPPING pull ups5 Toes to bar*must be
Psalm 56:3 “Whenever I am afraid, I will trust in You.” For time:50 air squats27 ring dips50 air squats21 ring dips50 air squats15 ring dips50 air squats9 ring dips Every 2:00 for 8:00:3 strict pull ups *add weight and work up to a heavy three
Psalm 56:3 “Whenever I am afraid, I will trust in You.” For time:150 double unders30 handstand push-ups100 double-unders20 deficit handstand push-ups (45’s/25’s)75 double unders10 strict handstand push-ups -Stimulus-10-15 min 3 sets:10 snatch-grip shrugs10 supinated snatch-grip bent-over rows20 barbell roll-outs
Ephesians 4:32 “And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.” Every 2:00 for 12:00 (6 sets):1 High hang clean1 Low hang clean (above knee)1 Clean AMRAP 10:15 GHD sit-ups14/20 Echo bike calories
