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
Sunday, May 15, 2011
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
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