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