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Monday November 7th

1 Thessalonians 5:19 “Do not quench the Spirit.” “Diane”For time:21-15-9:Deadlifts (155/225 lb)Handstand push-ups Up to the 18:00 mark:Build to a heavy 5-rep deadlift

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Saturday November 5th

Psalm 119:105 “Your word is a lamp to my feet And a light to my path.” 10 Min:Handstand Skill Work/Handstand Walking 10 Rounds for time w/ Partner (5 rounds each)10 alternating DB sntach (50/35)25′ OH walking lunge (50/35)10 Toes to Bar25′ OH walking Lunge*you do a

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Friday November 4th

1 Thessalonians 5:18 “in everything give thanks; for this is the will of God in Christ Jesus for you.” 5 x 2:00 rounds for reps:14/20-cal row10 lateral burpee over the rowerMax-rep chest-to-bar pull-ups– Rest 1:00 between rounds. 3 sets:10 staggered stance good mornings/leg (empty barbell)10

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Thursday November 3rd

Psalm 118:24 “This is the day the Lord has made; We will rejoice and be glad in it.” EMOM 9:1 push press– Build in load. “Jack”AMRAP 20:10 push presses (75/115 lb)10 KB swings (35/53 lb)10 box jumps (20/24 in) 

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Wednesday November 2nd

Psalm 56:3 “Whenever I am afraid, I will trust in You.” 8 sets::20 double-unders– Rest :10 5 rounds for time:11 front squats (95/135 lb)55 double-unders -Stimulus-7-10 min

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Tuesday November 1st

Ephesians 4:32 “And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.” 2 sets:50 cal bike40 GHD sit-ups30 alternating DB renegade rows (35/50 lb)20 double-DB sumo deadlifts10 bar muscle-ups-3:00 rest- 7-9 minutes per interval

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Monday October 31st

1 Thessalonians 5:17 “pray without ceasing,” Every 1:30 for 7:30 (5 sets):3 hang power clean and jerks 4 rounds for time:20 wall-ball shots (14/20 lb) (9/10 ft)400-m run -Stimulus-12-14 min

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Saturday October 29th

Colossians 3:20 “Children, obey your parents in all things, for this is well pleasing to the Lord.” AMRAP 30:Max calorie row– Starting at 0:00 and every 3:00 after perform 10 Body Weight bench press 

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Friday October 28th

Matthew 5:14 “You are the light of the world. A city that is set on a hill cannot be hidden.” 5 rounds for time:36 double-unders12 thrusters (55/75 lb)1 rope climb (15 ft)– Rope climb begins from the seated position. -Stimulus-10-14 min

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Thursday October 27th

Romans 10:13 “For “whoever calls on the name of the Lord shall be saved.” Every 2:00 for 18:00 (9 sets):from 0:00-6:00: 3 muscle snatchfrom 6:00-12:00: 2 Power Snatchfrom 12:00-18:00: 1 Squat Snatch  7 min AMRAP:10 Kb Swings (53/35)10 Burpees over KB -Stimulus-5-8 rounds

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