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"