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
Thursday, May 5, 2011
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
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