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