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Thursday October 13th

Psalm 27:1 “The Lord is my light and my salvation—whom shall I fear? ” AMRAP 20 with a partner: Max-calorie row 10 DB lunges (25/35 lb) 15 GHD sit-ups – Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups

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Wednesday October 12th

Psalm 136:1 “Oh, give thanks to the Lord, for He is good! For His mercy endures forever.” For time: 12-9-6: Clean and jerks (125/185 lb) Bar muscle-ups 4 sets: 50-ft farmers carry 20 weighted hip extensions – Rest 1:00-2:00 between sets

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Tuesday October 11th

1 John 5:3 “For this is the love of God, that we keep His commandments. And His commandments are not burdensome.” 20 Rounds for time w/ partner:12/8 cal echo (15/12 assault bike)8 box step overs (50’s/35’s in each hand) (24″/20″)*you do a full round, I

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Monday October 10th

Psalm 37:4 “Delight yourself also in the Lord, And He shall give you the desires of your heart.” Every 2:00 for 10:00: 3 squat snatch  For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53 lb) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds

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Friday October 7th

Psalm 119:11 “I have hidden your word in my heart that I might not sin against you.” 4 rounds for time:1:00 handstand hold7 squat cleans (115/165 lb)14 toes-to-bars -stimulus-12-17 min Accumulate:200-ft. handstand walk

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Thursday October 6th

Psalm 37:4 “Delight yourself also in the Lord, And He shall give you the desires of your heart.” 5 rounds for time:75 double-unders400-m run -Stimulus-14-19 min Every 2:00 for 10:00 (5 sets):100-m sprint

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Wednesday October 5th

Philippians 4:4 “Rejoice in the Lord always. Again I will say, rejoice!” AMRAP 12:10 DB push presses (35/50 lb)12 burpees-to-target (12″) 3 sets:10 Barbell High Pulls100m Farmers Carry1:00 GHD superman hold

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Tuesday October 4th

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

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Monday October 3rd

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

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Saturday October 1st

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

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