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