REST DAY
" May the Lord have his hand upon those who are serving our country over seas. May He also watch over their families and keep them save."
Monday, May 30, 2011
GWOD 5/29/11
walk/jog/run 3-5 miles
" The Spirit of the Lord is upon me, because the Lord has anointed me to bring good news to the poor; he has sent me to bind up the broken-hearted, to proclaim liberty to the captives, and the opening of the prison to those who are bound." Isaiah 61
" The Spirit of the Lord is upon me, because the Lord has anointed me to bring good news to the poor; he has sent me to bind up the broken-hearted, to proclaim liberty to the captives, and the opening of the prison to those who are bound." Isaiah 61
GWOD 5/28/11
1:00 bdwgt squats
1:00 push-up
1:00 jump rope/side hops
1:00 pull-ups/rows
1:00 plank holds
Advanced- 5 rounds with 1 min break between rounds
Beginner- 3 rounds with 1:30 break
"If you are insulted for the name of Christ, you are blessed, because the Spirit of glory and of God rests upon you." 1 Peter 4:14
1:00 push-up
1:00 jump rope/side hops
1:00 pull-ups/rows
1:00 plank holds
Advanced- 5 rounds with 1 min break between rounds
Beginner- 3 rounds with 1:30 break
"If you are insulted for the name of Christ, you are blessed, because the Spirit of glory and of God rests upon you." 1 Peter 4:14
Friday, May 27, 2011
GWOD 5/27/11
1) TRX rows (switch grip)- 20
2) SB crunches + 2 sec hold- 20
3) TRX push-ups- 20
4) Side plank + hip-up- 10 each
5) TRX squats/single leg lunges(advanced)- 20 total
6) Ball slams- 20 total
Beginner: knees for push-ups, static hold side plank (25 sec each side), 10 lb ball slam
Adv: 20 lb ball slam
'Beloved, do not believe every spirit, but test the spirits to see whether they are from God; for many false prophets have gone out into the world." 1 John 4:1
2) SB crunches + 2 sec hold- 20
3) TRX push-ups- 20
4) Side plank + hip-up- 10 each
5) TRX squats/single leg lunges(advanced)- 20 total
6) Ball slams- 20 total
Beginner: knees for push-ups, static hold side plank (25 sec each side), 10 lb ball slam
Adv: 20 lb ball slam
'Beloved, do not believe every spirit, but test the spirits to see whether they are from God; for many false prophets have gone out into the world." 1 John 4:1
GWOD 5/26/11
Stair/Hill/Mountain run (must be 20 min or longer)
"His divine power has given us everything needed for life and godliness, through the knowledge of him who called us by his own glory and goodness." 2 Peter 1:3
"His divine power has given us everything needed for life and godliness, through the knowledge of him who called us by his own glory and goodness." 2 Peter 1:3
GWOD 5/24/11
walk/jog/sprint 1 mile
50 burpies
walk/jog/sprint 1 mile
50 burpies
walk/jog/sprint 1 mile
50 burpies
*Post time
Beginner: 20 burpies on bench
"Beloved, I urge you as aliens and exiles to abstain from the flesh that wage war against the soul." 1 Peter 2:11
50 burpies
walk/jog/sprint 1 mile
50 burpies
walk/jog/sprint 1 mile
50 burpies
*Post time
Beginner: 20 burpies on bench
"Beloved, I urge you as aliens and exiles to abstain from the flesh that wage war against the soul." 1 Peter 2:11
GWOD 5/23/11
30 Squats
20 push-ups
10 sit-ups
5 pull-ups
* As many rounds as possible in 20 minutes
Beginner: 20, 10, 7, 5 (crunches)
"But you are a chosen race, a royal priesthood, a holy nation, God's own people, in order that you may proclaim the mighty acts of him who called you out of the darkness into his marvelous light." 1 Peter 2:9
20 push-ups
10 sit-ups
5 pull-ups
* As many rounds as possible in 20 minutes
Beginner: 20, 10, 7, 5 (crunches)
"But you are a chosen race, a royal priesthood, a holy nation, God's own people, in order that you may proclaim the mighty acts of him who called you out of the darkness into his marvelous light." 1 Peter 2:9
Sunday, May 22, 2011
Don't have time to work out and eat the right nutrients!!
TOUGH, THESE ARE NOT OUR BODIES. Our world depends on our service and we cannot do that sick and stressed to the max. Get your spine checked, eat well, move well, and think well.
5/22/11
Adv: 100 squats,100 pull-ups/rows,100 push-ups, 100 sit-ups
Intermediate: 75 each
Beginner: 50 each
*For time
"Be wise, my son, and make my heart glad, that I may answer him who is far away."
Proverbs 27:11
Intermediate: 75 each
Beginner: 50 each
*For time
"Be wise, my son, and make my heart glad, that I may answer him who is far away."
Proverbs 27:11
GWOD 5/21/11
3-5 mile walk, jog, run
Adv- run
Beginner- walk/jog intervals
"Who created the food pyramid and what evidence is it based on?" Comment
Adv- run
Beginner- walk/jog intervals
"Who created the food pyramid and what evidence is it based on?" Comment
GWOD 5/20/11
1) Band core rotations- 20 each
2) Push-up/Pull-up combo- 10 each
3) Kettle bell 1 arm clean + press- 10 each
4) Burpie- 20
5) Walking lunge + balance- 10 each leg + 2 sec hold
5 Rounds with 1 min break between rounds
Adv- 5 rounds
Beginner- 3 rounds, bench burpie, and bdwgt squats instead of lunges
"If you had a plant that started wilting what is the first thing you would think of? What about if you had a friend who was sick? Comment !!!!
2) Push-up/Pull-up combo- 10 each
3) Kettle bell 1 arm clean + press- 10 each
4) Burpie- 20
5) Walking lunge + balance- 10 each leg + 2 sec hold
5 Rounds with 1 min break between rounds
Adv- 5 rounds
Beginner- 3 rounds, bench burpie, and bdwgt squats instead of lunges
"If you had a plant that started wilting what is the first thing you would think of? What about if you had a friend who was sick? Comment !!!!
Thursday, May 19, 2011
GWOD 5/19/11
3-5 mile walk/Jog/Run
Adv: Run for time
Beginner: walk/jog combo for time
"The one who comes from above is above all;the one who is of the earth belongs to the earth and speaks about earthly things. The one who comes from heaven is above all." John 3:31
Adv: Run for time
Beginner: walk/jog combo for time
"The one who comes from above is above all;the one who is of the earth belongs to the earth and speaks about earthly things. The one who comes from heaven is above all." John 3:31
GWOD 5/18/11
1) 1 arm kettle bell/DB overhead sit-ups- 10 reps each
2) TRX/stability ball knees to chest- 20 reps
3) Band core rotations- 20 each
4) 1 leg stork stance tricep kickback- 10 each leg
5) DB/band bicep curls- 20 reps
* repeat 5 rounds with 2 minute incline jog between rounds
Beginner: regular sit-ups, SB mountain climbers in place of knees to chest TRX
"For God so loved the world that he have his only Son, so that everyone who believes in him may not perish but may have eternal life." John 3:16
2) TRX/stability ball knees to chest- 20 reps
3) Band core rotations- 20 each
4) 1 leg stork stance tricep kickback- 10 each leg
5) DB/band bicep curls- 20 reps
* repeat 5 rounds with 2 minute incline jog between rounds
Beginner: regular sit-ups, SB mountain climbers in place of knees to chest TRX
"For God so loved the world that he have his only Son, so that everyone who believes in him may not perish but may have eternal life." John 3:16
Wednesday, May 18, 2011
GWOD 5/17/11
1) SB 1 arm DB press- 10 each arm
2) TRX explosive push-ups (feet in)- 10
3) Kettle bell swing- 20
4) Single leg hops/Double leg hops- 10 each leg single then 10 double
5) 1 leg 1 arm balance pad shoulder I's,Y's,T's- 21 each arm
* 5 rounds for time
Beginner- 3 rounds, knees for explosive push-ups, step-ups (10 each leg) instead of hops
"For every high priest chosen from among men is appointed to act on behalf of men in relation to God, to offer gifts and sacrifices for sins." Hebrews 5:1
2) TRX explosive push-ups (feet in)- 10
3) Kettle bell swing- 20
4) Single leg hops/Double leg hops- 10 each leg single then 10 double
5) 1 leg 1 arm balance pad shoulder I's,Y's,T's- 21 each arm
* 5 rounds for time
Beginner- 3 rounds, knees for explosive push-ups, step-ups (10 each leg) instead of hops
"For every high priest chosen from among men is appointed to act on behalf of men in relation to God, to offer gifts and sacrifices for sins." Hebrews 5:1
Monday, May 16, 2011
GWOD 5/16/11
1) Weighted Squat- 20 reps
2) SB/TRX hamstring hip-up- 20 reps
3) 1 arm DB overhead sit-up- 10 reps each
4) Pull-ups/Rows- 20 reps
5) Wrestling twists (TRX/Bands)- 20 reps
Beginner: body wgt squats, regular body wgt SB crunches
"I can do all things through Christ who strengthens me."
2) SB/TRX hamstring hip-up- 20 reps
3) 1 arm DB overhead sit-up- 10 reps each
4) Pull-ups/Rows- 20 reps
5) Wrestling twists (TRX/Bands)- 20 reps
Beginner: body wgt squats, regular body wgt SB crunches
"I can do all things through Christ who strengthens me."
Sunday, May 15, 2011
GWOD 5/15/11
Kennesaw Mountain for all you Georgia Folk
- Sprint to top of lookout (no more than 30 sec rest periods)
Others: Stairs/Hill/Mountain/stair climber for 30 minutes as hard as can go!!
Beginner: 20 minutes Stairs/Hill/Stair climber (good form)
"My people are destroyed for lack of knowledge; because you have rejected knowledge, I reject you from being a priest to me. And since you have forgotten the law of your God, I also will forget your children." Hosea 4:6
- Sprint to top of lookout (no more than 30 sec rest periods)
Others: Stairs/Hill/Mountain/stair climber for 30 minutes as hard as can go!!
Beginner: 20 minutes Stairs/Hill/Stair climber (good form)
"My people are destroyed for lack of knowledge; because you have rejected knowledge, I reject you from being a priest to me. And since you have forgotten the law of your God, I also will forget your children." Hosea 4:6
GWOD 5/14/11
5 pull-ups
7 push-ups
10 squats
* Every minute on the minute for 30 minutes
Beginner: 3,5,7 for 20 minutes, Rows not pull-ups, squat holding on to keep good squat form.
'But I say to you. Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also." Matthew 5:39
7 push-ups
10 squats
* Every minute on the minute for 30 minutes
Beginner: 3,5,7 for 20 minutes, Rows not pull-ups, squat holding on to keep good squat form.
'But I say to you. Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also." Matthew 5:39
GWOD 5/13/11
REST DAY
"Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all." 2 Thessalonians 3:16
"Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all." 2 Thessalonians 3:16
GWOD 5/12/11
1) Overhead MB/Plate lunge - 10 each leg
2) Turkish Get-ups- 3 each
3) Side Plank + hip-up- 10 each
4) SB seated alternating DB press- 10 each
5) Push-up/rows- 10 push-ups/10 rows/pull-ups
* as many rounds as possible in 30 minutes
Beginner: 20 minutes, Stability ball crunches (20) instead of turkish get-ups, regular lunges
"Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponentmay be put to shame, having nothing evil to say about us." Titus 2:7-8
2) Turkish Get-ups- 3 each
3) Side Plank + hip-up- 10 each
4) SB seated alternating DB press- 10 each
5) Push-up/rows- 10 push-ups/10 rows/pull-ups
* as many rounds as possible in 30 minutes
Beginner: 20 minutes, Stability ball crunches (20) instead of turkish get-ups, regular lunges
"Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponentmay be put to shame, having nothing evil to say about us." Titus 2:7-8
Wednesday, May 11, 2011
GWOD 5/11/11
REST DAY
" For the time is coming when people will not put up with sound doctrine, but having itching ears, they will accumulate for themselves teachers to suit their own desires, and will turn away from listening to the truth and wander away to myths." 2 Timothy4:3-4
" For the time is coming when people will not put up with sound doctrine, but having itching ears, they will accumulate for themselves teachers to suit their own desires, and will turn away from listening to the truth and wander away to myths." 2 Timothy4:3-4
Monday, May 9, 2011
GWOD 5/10/11
21 DB front squat + press
21 pull-ups/Rows
15 DB front squat + press
15 pull-ups/Rows
9 DB front squat + press
9 pull-ups/Rows
Adv Men: 40lb DB with parallel squat
Adv Gals: 15lb DB with parallel squat
Beginner men: 15 lb DB with half box squat
Beginner Gals: 10 lb DB with half box squat
"As iron sharpens iron, so one man sharpens another." Proverbs 27:17
21 pull-ups/Rows
15 DB front squat + press
15 pull-ups/Rows
9 DB front squat + press
9 pull-ups/Rows
Adv Men: 40lb DB with parallel squat
Adv Gals: 15lb DB with parallel squat
Beginner men: 15 lb DB with half box squat
Beginner Gals: 10 lb DB with half box squat
"As iron sharpens iron, so one man sharpens another." Proverbs 27:17
Sunday, May 8, 2011
GWOD 5/9/11
100 burpies for time
Advanced: burpie + push-up+ jump
Beginner: Burpie on bench + jump
" Desire without knowledge is not good, and whoever makes haste with his feet misses his way." Proverbs 19:2
Advanced: burpie + push-up+ jump
Beginner: Burpie on bench + jump
" Desire without knowledge is not good, and whoever makes haste with his feet misses his way." Proverbs 19:2
GWOD 5/8/11
1) 20 TRX/Band/DB rows
2) 20 TRX/DB/Body wgt press or push-up
3) 20 Band torso twists (10 each side)
4) 20 Lateral towel jumps
5) 20 sit-ups
Sprint/Jog 400 meters
*Repeat 5X
Beginner: 3 rounds and jog/walk 800 meters
"The words of the Lord are pure words, like silver refined in a furnace on the ground purified seven times." Psalm 12:6
2) 20 TRX/DB/Body wgt press or push-up
3) 20 Band torso twists (10 each side)
4) 20 Lateral towel jumps
5) 20 sit-ups
Sprint/Jog 400 meters
*Repeat 5X
Beginner: 3 rounds and jog/walk 800 meters
"The words of the Lord are pure words, like silver refined in a furnace on the ground purified seven times." Psalm 12:6
GWOD 5/7/11
Run/Walk/Jog 3-5 miles
"Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. But avoid irreverent babble, for it will lead people into more and more ungodliness, and their talk will spread like gangrene." 2 Timothy 15-17
"Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. But avoid irreverent babble, for it will lead people into more and more ungodliness, and their talk will spread like gangrene." 2 Timothy 15-17
Thursday, May 5, 2011
GWOD 5/6/11
100 lunges
Row 800 meters OR run/jog 1 mile
100 saw blades (plank postion rocking forward/backward on elbows) Up and back is 2 reps
Row 800 meters OR run/jog 1 mile
100 jump rope/lateral towel hops
Row 800 meters OR run/jog 1 mile
50 bicep curls/50 tricep dips
Complete for time
Beginner: 50 reps and 800 meter jog/walk
"He will guard the feet of His faithful ones, but the wicked shall be cut off in darkness, for not by might shall a man prevail." 1 Samuel 2:9
Row 800 meters OR run/jog 1 mile
100 saw blades (plank postion rocking forward/backward on elbows) Up and back is 2 reps
Row 800 meters OR run/jog 1 mile
100 jump rope/lateral towel hops
Row 800 meters OR run/jog 1 mile
50 bicep curls/50 tricep dips
Complete for time
Beginner: 50 reps and 800 meter jog/walk
"He will guard the feet of His faithful ones, but the wicked shall be cut off in darkness, for not by might shall a man prevail." 1 Samuel 2:9
GWOD 5/5/11
1) wgt squat X 12-15 reps (deep)
2) Plank + DB row X 20
3) DB Clean + press X 20
4) TRX/regular bdwgt chest press X 20
5) MB slams X 20 reps
Repeat 5 rounds for time
Advanced- 20 lb ball slam and heavy squat
Beginner- 10lb ball slam and good bdwgt squats
"For behold, the day is coming, burning like an oven, when all the arrogant and all evildoers will be stubble. The day that is coming shall set them ablaze, says the Lord of hosts, so that it will leave them neither root nor branch." Malachi 4:1
2) Plank + DB row X 20
3) DB Clean + press X 20
4) TRX/regular bdwgt chest press X 20
5) MB slams X 20 reps
Repeat 5 rounds for time
Advanced- 20 lb ball slam and heavy squat
Beginner- 10lb ball slam and good bdwgt squats
"For behold, the day is coming, burning like an oven, when all the arrogant and all evildoers will be stubble. The day that is coming shall set them ablaze, says the Lord of hosts, so that it will leave them neither root nor branch." Malachi 4:1
Monday, May 2, 2011
GWOD 5/3/11
Sprint 100 meters
50 Push-ups
Sprint 100 meters
50 Sit-up/crunches
Sprint 100 meters
25 bicep curls/25 tricep kickback (band or DB)
Advanced: 3 rounds for time
Intermediate: 3 rounds 30 reps
Beginner: 2 rounds 20 reps and walk/jog 400 meters
" The people who make a difference in this world commit to what could be before they know where the money is coming from." Andy Stanley
50 Push-ups
Sprint 100 meters
50 Sit-up/crunches
Sprint 100 meters
25 bicep curls/25 tricep kickback (band or DB)
Advanced: 3 rounds for time
Intermediate: 3 rounds 30 reps
Beginner: 2 rounds 20 reps and walk/jog 400 meters
" The people who make a difference in this world commit to what could be before they know where the money is coming from." Andy Stanley
GWOD 4/2/11
1) Box step-up (low box for beginners and regular for advanced with wgt)- 30 sec each leg
2) Bdwgt dips- 1:00
3) 1 arm DB clean + overhead press- 30 sec each arm
4) TRX side plank (regular for beginners and on knees)- 30 sec each side
5) Superman + crunch- 30 sec each side
Advanced- 3 rounds with 1:00 min rest between rounds
beginner- 2 rounds with 2:00 min rest between rounds
"Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you." 1 Timothy 4:14
2) Bdwgt dips- 1:00
3) 1 arm DB clean + overhead press- 30 sec each arm
4) TRX side plank (regular for beginners and on knees)- 30 sec each side
5) Superman + crunch- 30 sec each side
Advanced- 3 rounds with 1:00 min rest between rounds
beginner- 2 rounds with 2:00 min rest between rounds
"Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you." 1 Timothy 4:14
GWOD 5/1/11
Run, bike, or swim 1min and sprint 20 sec for 20 minutes straight
* Beginner= 30 minute walk (2 min walk and 30 fast walk)
"Let each of you look not only to his own interests, but also to the interests of others."
Philippians 2:4
* Beginner= 30 minute walk (2 min walk and 30 fast walk)
"Let each of you look not only to his own interests, but also to the interests of others."
Philippians 2:4
GWOD 4/30/11
5 pull-ups
7 push-ups
10 squats
* Every minute on the mintue for 30 minutes
* beginner= band rows and kneeling push-ups for 15 min
"For to me to live is Christ, and to die is gain." Philippians 1:21
7 push-ups
10 squats
* Every minute on the mintue for 30 minutes
* beginner= band rows and kneeling push-ups for 15 min
"For to me to live is Christ, and to die is gain." Philippians 1:21
Subscribe to:
Posts (Atom)
