GWOD 6/10

3-5 mile walk/jog/run
100 reps of abs (anterior and posterior core)

"No one can serve two masters; for either he will hate one and love the other, or else he will be loyal to the one and despise the other. You cannot serve God and mammon."

Matthew 6:24

GWOD 6/9

1:00 squats
1:00 push-ups
1:00 Rows/Pull-ups
1:00 DB shoulder press
1:00 crunches
1:00 Bicep curls
Rest 1:00
Repeat (triceps instead of biceps) 12 min total (HARD!!!)

"People perish for lack of knowledge."
Hosea 4:1

GWOD 6/8

50 squats
2 min jog
50 rows
2 min jog
50 push-ups
2 min jog
50 biceps
2 min jog
50 triceps
2 min jog

Intermediate/Beginner- 25 reps

Psalm 32

GWOD 6/2

5 pull-ups/TRX rows
10 push-ups/TRX chest press
15 squats

*every min on the min for 30 min

Gals
5,7,10 for 20 minutes

"For God so loved the world, that He gave His only begotten son to die for my sins."
John 3:16

GWOD 5/28

Guys
100 rows (DB/TRX)
100 Squats (TRX or regular)
100 push-ups (TRX chest press)
100 sit-ups

Complete for time

Gals- 50 reps each for time

"He stores up sound wisdom for the upright; He is a shield to those who walk uprightly."
Proverbs 2:7

GWOD 5/27

Guys
50 squats
30 rows
20 push-ups
10 burpies

As many rounds as possible in 30 minutes

Gals
30,20,10,5 for 20 minutes

"Then Job arose, tore his robe, and shaved his head; fell to the ground and worshiped."
Job 1:20

Tearing his robe was to symbolize his flesh being ripped away, and by shaving his head he took away his personal glory. Its tough to be OK when its not OK. Through all this he still worshiped God!!

GWOD 5/21

GUYS
5 Pull-ups/TRX Rows
10 Push-ups/TRX chest press
15 squats
**Every min on the min for 30 minutes (1 min break at 15 min if needed)
GALS
5,7,10 for 20min (2 min break at 10min if needed)

"Learn to do good;
Seek justice,
Rebuke the oppressor;
Defend the fatherless,
Plead for the widow."
Isaiah 1:17

GWOD 5/20

50 squats/Lunges
20 sit-ups/crunches
50 Rows
20 sit-ups/crunches
50 Push-ups
20 sit-ups/crunches
50 Bicep Curls
20 sit-ups/crunches
50 shoulder press (DB or band)
20 sit-ups/crunches

Gals: 30 reps and 15 sit-ups/crunches

2Chronicles 7:14 (Heal this land)

GWOD 5/19

3-5 mile (Walk/Jog/Run)

(2:00 regular pace, 30 sec working pace for 3-5 miles)


John 3:16

GWOD 5/18

Guys
50 squats (TRX)
10 blurpies
50 TRX chest press/push-ups
10 blurpies
50 TRX rows/DB rows
10 blurpies
50 sit-ups
10 blurpies

Gals- 30 reps and crunches instead of blurpies
1 Round for TIME!!!

"Show me Your ways, O Lord; Teach me Your paths, Lead me in Your truth and teach me, For You are the God of my salvation; On You I wait all the day."
Psalm 25:4-5

GWOD 5/17

100 Squats
100 rows
100 push-ups
100 Bicep/Tricep (50 each)
100 Sit-ups
1 ROUND

Intemediate- 75
Beginner- 50

"Lord, please help my fellow brothers and sisters in Christ to understand the power of one. Speak to them about the unique teask You call them to, and give them the will and the power to follow through so that they too, can make a difference. Amen"

GWOD 5/13

Guys
50 bdwgt/ TRX squats
30 TRX rows/DB rows
20 TRX push-ups/bdwgt push-ups
10 sit-ups
Gals- 30/20/15/5
* as many rounds as possible in 20 minutes

"Teach me your paths, on you I will wait all day long."
Psalm 25

GWOD 5/12

3-5 mile walk/jog/run

100 reps of ABS(don't forget that low back)

You become...
The thoughts you think
The words you speak
The decisions you make
The people you associate with
The love you share
The money you spend
The GOD you worship

GWOD 5/11

50 squats
10 blurpies
40 rows (regular/TRX)
20 blurpies
30 push-ups (regular/TRX)
30 blurpies
20 shoulder press (DB/Band/TRX)
40 blurpies
10 hanging leg raises (TRX pikes/regular leg lifts)
50 blurpies

* Girls=jump squats instead of blurpies

" As iron sharpens iron, so one man sharpens another."
Proverbs 27:17

GWOD 5/10

ELITE
100 squats
100 Rows (TRX or DB)
100 Push-ups (knees if needed)
100 Sit-ups (knee-ups in TRX)

INTERMEDIATE
75
BEGINNER
50

"Therefore submit to God. Resist the devil and he will flee from you."
James 4:7

GWOD 5/8

Jump squats
Push-ups (knees if needed)
Rows (DB or body wgt)
DB clean + press (shoulder press)
walk/ jog/sprint

1:00 each X 3-5 rounds (1:00 rest between rounds)

"Come to Me, all you who labor and are heavy laden, and I will give you rest. Take my yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls."
Matthew 11:28-29

GWOD 5/7

Elite
5 rows/pull-ups
10 push-ups (knees if needed)
15 squats

every minute on the min for 30 min
Intermediate
20 min
Beginner
15 min

Thanks everyone for your support. I want this thing to grow so share this with as many people as possible. God Bless

GWOD 5/6

20 TRX/Bdwgt squats
1:00 walk/jog/sprint
20 TRX push-ups/Bdwgt push-ups
1:00 walk/jog/sprint
20 TRX Rows/Bdwgt Rows
1:00 walk/jog/sprint
20 ea TRX Bicep/tricep or DB
1:00 walk/jog/sprint
2-3 rounds

"Exercise yourself toward Godliness."

GWOD 5/4

3-5 mile walk/jog/run

"Let another man praise you, and not your own mouth; A stranger, and not your own lips."
Proverbs 27:2

GWOD 5/4

50 squats
50 rows
50 push-ups (knees if needed)
50 Dumbell shoulder press/I's,Y's, T's
50 sit-ups/crunches

Elite:3 rounds
Intermediate: 2 rounds
Beginner: 1 round

" As iron sharpens iron, so one man sharpens another."
Proverbs 27:17

GWOD 5/3

ELITE
TRX Squats 1:00
TRX Rows 1:00
TRX Push-ups(feet in TRX) 1:00
TRX Wrestling Twists 1:00
TRX I's Y's T's 1:00

5 Rounds for time(1 min break between rounds)
INTERMEDIATE
TRX Squats 45 sec
TRX Rows 45 sec
TRX Chest Press/push-ups 45 sec
TRX Wrestling Twists 45 sec
TRX I's Y's T's 45 sec
3 rounds (1 min rest btwn rounds)

BEGINNER
TRX Squats 30 sec
TRX Rows 30 sec
TRX Chest Press/push-ups 30 sec
TRX Wrestling Twists 30 sec
TRX I's Y's T's 30 sec
3 rounds (1:30 min rest btwn rounds)

"If you enemy is hungry, give him bread to eat; And if he is thirsty, give him water to drink; For so you will heap coals of fire on his head, And the Lord will reward you."
Proverbs 25:21-22

GWOD 4/30

Elite
100 squats
100 rows (Dumbell or TRX)
100 push-ups (feet in TRX)
100 sit-ups

Intermediate
75
Beginner
50

"And you will seek Me and find Me, when you search for Me with all your heart."
Jeremiah 29:13

Happy 25th B-day Rusty Herring!!! What a mighty man of God

GWOD 4/27

ELITE
20 TRX/DB rows
30 TRX/Bdwgt push-ups
50 Squats
* As many rounds as possible in 30 min

INTERMEDIATE
15 TRX/Bdwgt rows
20 TRX Push-ups (Hands in TRX)
30 squats
* 20 min

BEGINNER
10 TRX/Bdwgt rows
10 Push-ups (knees)
10 Squats (holding on to stable object)
* 12 min

"I will not give sleep to my eyes Or slumber to my eyelids, Until I find a place for the Lord, A dwelling place for the Mighty One of Jacob."
Psalms 132:4-5

GWOD 4/26

Elite 60 sec each (3 rounds), Intermediate 40 sec (3 rounds), Beginner 30 sec (3 rounds)
Jump squats/TRX or bdwgt
TRX push-ups/bdwgt
TRX hamstring curls/machine
Walking lunges/wgt or bdwgt
TRX 1 arm rows
TRX I's,Y's,and T's (3 way deltoid)
TRX knees to chest/sit-ups

Prayer: " Lord, help us to be humble in all our ways. Make us the light that shines to all and may we continue to serve and glorify your kingdom. Amen"

GWOD 4/25

OFF DAY

"In the morning sow your seed, And in the evening do not withhold your hand; For you do not know which will prosper, Either this or that, Or whether both alike will be good."

Ecclesiastes 11:6

GWOD 4/24

3-5 mile walk/jog/run
(change up heart rates by switching speeds periodically)

"A mans heart plans his way, But the Lord directs his steps."

Proverbs 16:9

GWOD 4/23

10 DB Front Squat + Press
10 DB or Kettle bell swings
10 Handstand push-ups (or inverted press with knees on bench)
10 Box Jumps (24" box)
10 Blurpies (no push-up)
* 10 rounds for time (Guys)
* 5 rounds for time (Gals)

"Take my yoke upon you, and learn from me; for I am gentle and humble in heart, and you will find rest for your souls."

Matthew 11:29

GWOD 4/22

Men
5 TRX rows/Bdwgt pull-ups
10 TRX push-ups/Bdwgt Push-ups
15 Bdwgt Squats

Gals
5,7,10

* Every minute on the minute for 30 minutes

"The name of the Lord is a strong tower, The righteous run to it and are safe."
Proverbs 18:10

GWOD 4/21

1 Mile Run/Jog/Walk
50 Bdwgt Lunges
50 Push-ups (feet in TRX)
50 DB Clean + press
50 TRX rows
50 Box Jumps
50 TRX Arms (25 bicep curls/25 tricep ext.)
1 Mile Run/Jog/Walk

* Record Time

"If My people who are called by My name will humble themselves, and pray and seek My face, and turn from their wicked ways, then I will hear from heaven, and will forgive their sin and heal their land."
2 Chronicles 7:14

GWOD 4/20

50 lunges/TRX (25 each leg)
50 Bdwgt or TRX rows
50 Bdwgt or TRX push-ups
50 bicep/tricep (25 each)
50 Bdwgt or TRX pikes

* 3 rounds total
* No more than 7 Minutes per round(Elite), 12 min (intermediate), 20 min (beginner)

"Therefore be imitators of God as dear children. And walk in love, as Christ also has loved us and given Himself for us, an offering and a sacrifice to God for a sweet- smelling aroma."

Ephesians 5:1-2

GWOD 4/18

Rest Day

Prayer: "Lord, may this day be a day of recovery and time spent worshiping your name. We Thank you and love you. Amen."

GWOD 4/17

30 squats (Bdwgt/TRX)
20 push-ups (Bdwgt/TRX)
10 pull-ups/rows (Bdwgt/TRX)

* As many rounds as possible in 20 minutes

Prayer: "Lord, help us with our sick and crying world. Give us the strength to step up and be leaders who pave the way for the true healer! We love you and praise you. Amen"

GWOD 4/16

3-5 mile run/jog/walk


"For God so loved the world that he gave his only Son, so that everyone who believes in him may not perish but may have eternal life."

John 3:16

GWOD 4/15

1) Bdwgt squats/TRX 1 leg lunges 2X20
WALK/ROW/JOG/SPRINT 800 meters
2) Bdwgt push-ups/TRX push-ups 2X20
WALK/ROW/JOG/SPRINT 800 meters
3) Band/DB rows/TRX rows 2X20
WALK/ROW/JOG/SPRINT 800 meters
4) DB/Band 3 way deltoids/TRX I's/Y's/T's 2X20
WALK/ROW/JOG/SPRINT 800 meters

"Be strong in the Lord and in the strength of his power. Put on the whole armor of God, so that you may be able to stand against the wiles of the devil."

Ephesians 6:10-11

GWOD 4/14

Jog/Walk 1 mile
100 Thrusters for time (Front squat + overhead press)
Guys (30lb DB) Gals (10lbs)
Jog/Walk 1 mile

Mark 10:43-45

"But it is not so among you; but whoever wishes to become great among you must be your servant, and whoever wishes to be first among you must be a slave to all. For the Son of Man came not to be served but to serve, and to give his life a ransom for many."

Sorry about today guys, my computer has been acting up. Love you and may you be blessed!!!

GWOD 4/13

TRX/Body wgt pull-ups 5 reps
TRX/Regular push-ups 7 reps
TRX/Regular Body wgt squats 10 reps

* every minute on the minute for 20-30 min.

Prayer: The Lord is my shepherd I shall; I shall not want. He makes me to lie down in green pastures; he leads me beside the still waters. He restores my sole; He leads me in the paths of righteousness for His name's sake. Yea though I walk through the valley of the shadow of death, I will fear no evil; For you are with me; Your rod and staff, they comfort me. You prepare a table before me in the presence of my enemies; You anoint my head with oil; My cup runs over. ASurely goodness and mercy shall follow me All the days of my life; And I will dwell in the house of the Lord Forever.

Psalm 23

GWOD 4/9

Run/Jog/Walk 1 mile
50 TRX/Bdgwt squats
50 TRX Pull-ups/Rows
50 TRX Push-ups
50 TRX biceps
50 TRX ticeps
Run/Jog/Walk 1 mile

"if My people who are called by My name will humble themselves, and pray and seek My face, and turn from their wicked ways, then I will hear from heaven, and will forgive their sin and heal their land."

2 Chronicles 7:14

GWOD 4/8

TRX/Bdwgt squats 30 reps
TRX/Band/DB rows 20 reps
TRX/Bdwgt push-ups 10 reps

* As many rounds as possible in 20 min
* Post total # of rounds

Prayer: "Lord, thank you so much for sending your son Jesus to die for my sins. Give us the strength to give no less than 100% for this workout and push to improve our mind, body, and spirit. We will do this to glorify your kingdom and all those in it. We love you, Amen."

GWOD 4/7

1) Blurpie 3X20
TRX Lunge/bdwgt lunge 3X15 ea

2) DB Plank rows 3X12
1 Arm TRX row/Machine row 3X10ea

3) TRX push-ups 3X15
DB fly's 3X15

4) TRX/DB I's,Y's,T's 3X21
Tricep pressdown 3X20
Bicep Curls 3X20

100 total reps of ABS (3 planes of motion)


Prayer: "Father God, we thank you for these beautiful sunny days you have blessed us with. May us and others around us take up our crosses and follow you!!! We love you and praise you. Amen"

You Become...

The thoughts you think
The words you speak
The decisions you make
The people you associate with
The love you share
The money you spend
The God you worship

GWOD 4/6

Bdwgt Lunges/Step-ups 1:00
Rows (TRX/Band/machine) 1:00
Push-ups 1:00
Sit-ups 1:00

**1:00 rest between rounds for 5 rounds

Prayer: "Father God, make us strong minded and strong at heart. As we push our bodies for your glory today, have your hand upon us. Amen."

GWOD 4/5

1) Leg Extensions 2X15
TRX hamstring hip-ups
30 sec rest
2) DB incline Press 2X15
TRX chest fly
30 sec rest
3) Machine Lat pulldown 2X15
TRX 1 arm row
30 sec rest
4) I's,Y's,T's 2X21
TRX tricep ext 2X20
TRX bicep curl 2X20
30 sec rest
100 reps of abs (3 planes)

Prayer: "Lord, we thank you once again for your son Jesus and for his resurrection. Give us the strength to start the quarter right by pushing hard in and out of the gym. These are not our bodies but yours, given to us to serve you!!! We love you so much. Amen."

Happy Easter everyone!!! Jesus has risen and is among us in all we do. Love you guys

GWOD 4/3

3 mile WALK/RUN

Prayer: "Lord, thank you for your son Jesus. May this weekend be a celebration for your risen son. We love you so much. Amen."

GWOD 4/2

5 Pull-ups/TRX rows
10 push-ups/TRX
15 squats

Modified Version
5 pull-ups/TRX rows
7 push-ups/TRX
10 squats/TRX

Every minute on the minute for 30 minutes

Prayer: " Lord, help us to lead a life centered around serving you and the people of this great nation. May we continue to nurish our bodies with the proper nutrition and exercise needed to glorify you. We love you so much. Amen"

GWOD 4/1

RUN/JOG/WALK 1 mile
50 Squat Jumps
50 Pull-ups/Rows
50 Inverted shoulder push-ups
50 Pike AB's OR full sit-ups
RUN/JOG/WALK 1 mile

Prayer: "Lord, we thank you for this beautiful weather that you have blessed us with. We pray that we will make the most of it by getting out and pushing our bodies to the max in order to glorify you and set a good example for our future practices and families. We love you so much!!! Amen."

GWOD 3/31

50 lunges (bdwgt/TRX)
1:00 Mountain climbers
50 push-up + tap
1:00 Mountain climbers
50 pull-ups/TRX rows
1:00 Mountain climbers
50 Turkish get-ups OR full sit-ups
1:00 Mountain climbers

Prayer: "Lord your burden is easy and your yoke is light and today we pray for all those who don't know you and the sacrifice you have made for our sins. As a small sacrifice, we will push hard today to glorify your kingdom in hopes of someone seeing the light that you have given us for all to see. Amen."

GWOD 3/30

100 bdwgt squats/TRX
100 push-ups/TRX
100 blurpies
100 sit-ups

Prayer: "Thank you lord for this day of beauty. You are the King of Kings and the Lord or Lords and we worship you praise you for all you do for us and our families. Give us the strength to push our bodies past exhaustion in order to glorify you and your kingdom. Amen "

GWOD 3/28

1) 1:00 body wgt squats X 2 sets
20 lunges

2) 1:00 rows X 2 sets
20 bicep curls

3) 1:00 Push-ups X 2 sets
20 tricep ext.

4) 1:00 I's,Y's,T's X 2 sets
20 ABS

Prayer: "Lord, thank for this beautiful day and all you have blessed us with. We pray you will have your hand on us and our family as we continue to better our bodies. We love you so much!! Amen"

GWOD 2/24

RUN, JOG, or WALK 3 miles

Prayer: "Lord, order my steps today and give me strength. I thank you for all your doing in my life and all those around me. I pray for all those who don't know you and that they will also be given strength today. May you mold us to be fishers of men and not just keepers of the aquarium. Amen."

GWOD 3/24

50 rows/pull-ups
RUN/JOG/WALK 1/2 mile
50 Push-ups (knees if needed)
RUN/JOG/WALK 1/2 mile
50 AB pikes
RUN/JOG/WALK 1/2 mile
50 Squats
RUN/JOG/WALK 1/2 mile

Prayer: "Lord, make me a hollow vessel and allow your light to shine through me and onto others . May you continue to sharpen my leadership skills daily and continue to fill my life with the Holy Spirit. Amen"

I am Second!!!

I found a website www.iamsecond.com and it truely changed my life. Listen to some amazing people share there testimonies about receiving Christ as their lord and savior. God Bless

GWOD 3/23

100 wall ball shots (20lb men/6-8lbs girls) FOR TIME!!!
* Stand close to wall, squat to parallel and toss ball against wall (repeat 100X)
* Ball should be tossed 3-5 ft above head
Modification: Use dumbells instead of medicine ball and overhead press instead of tossing.

Prayer: "Thank you so much father for sending your son Jesus to die for my sins! May you fill my body with the strength needed to push my mind, body, and spirit to the MAX. I love you and praise you. Amen"

GWOD 3/20

Guys
21 pull-ups
21 DB front squat +press (35 lbs)
15 pull-ups
15 DB front squat + Press (35 lbs)
9 Pull-ups
9 DB front squat + press (35 lbs)

Girls
Band rows or inverted rows instead of pull-ups
10 lb DB squat + press

* As fast as possible and record time

Prayer: " Lord, thank you for this awesome day and may you give me the strength to push my body to the max!!! I love you and praise you. Amen"

GWOD 3/19

50 Pull-ups/TRX rows
50 Push-ups
50 Squats
50 Sit-ups
50 Back Ext
50 Bicep curls
50 Tricep Ext.

Prayer: "Lord, continue to keep me strong willed, strong minded, and most of all strong at heart. My your blessings be poured do upon me and all those working to find maximum health and wellness. Amen"

GWOD 3/18

20 rows OR TRX rows
run 400 meters OR row 800 meters
20 jump squats OR TRX jump squats
run 400 meters OR row 800 meters
20 push-ups OR TRX push-ups
run 400 meters OR row 800 meters
20 bicep curls OR TRX Curls
run 400 meters OR row 800 meters
20 DB clean + press
run 400 meters OR row 800 meters

Prayer: " Heavenly father, continue to make my health a priority in order to glorify you and your kingdom. Lift up all those who are taking boards and may you fill them with the Holy Spirit. Amen "

GWOD 3/17

5 pull-ups
7 push-ups
10 squats

*Every minute on the minute for 30 minutes

Prayer: "Lord please help me to exercise myself towards you!" Amen

What is GWOD?

GWOD stands for "GOD's workout of the day." Lets push our bodies in order to glorify him!!!

GWOD 3/16

3-5 mile run

Prayer: "Heavenly father we thank you for all you do for us and we pray you will continue to mold and shape us into the leaders you want us to be. Help us to be complete in mind, body, and spirit." Amen

GWOD 3/15

10 pull-ups/rows
20 push-ups (knees if needed)
30 squats (quads parallel to floor)

* As many rounds as possible in 30 min (post total reps and comments)

Prayer: "God I thank you for all the gifts and struggles in my life. Help me to push myself both physically and spiritually to glorify your kingdom and ALL those in it. " Amen