GWOD 3/14/11

12 min total body

1) 1:00 DB pump and run ( running with DB)
2) 1:00 Push-up + alternating front reach (advanced off knees)
3) 1:00 DB on the shelf off the shelf (advanced pick DB off floor)
4) 1:00 1 leg DB tricep kickback (30 sec each leg)
5) 1:00 stability ball/floor crunches (2 sec pause at top)
6) 1:00 DB 3 way shoulder(2 front raise/2 @ 45 degrees/2 lateral

REST 2:00 then repeat (12 min total)

"The eyes of the Lord are in every place, Keeping watch on the evil and the good."
Proverbs 15:3

GWOD 1/10/11

12 min total body

1) Push-ups 1:00min (knees for beginners)
2) Band/DB rows 1:00 min (advanced do pull-ups)
3) Stability Ball crunches 1:00
4) Bdwgt squats 1:00 (begginer holding on the something to keep form)
5) Bicep curls/tricep ext. 30sec each
6) Plank hold (beginners on knees)

1 min break then repeat

"If our God is for us, who can be against us!!"

GWOD 6/10

3-5 mile walk/jog/run
100 reps of abs (anterior and posterior core)

"No one can serve two masters; for either he will hate one and love the other, or else he will be loyal to the one and despise the other. You cannot serve God and mammon."

Matthew 6:24

GWOD 6/9

1:00 squats
1:00 push-ups
1:00 Rows/Pull-ups
1:00 DB shoulder press
1:00 crunches
1:00 Bicep curls
Rest 1:00
Repeat (triceps instead of biceps) 12 min total (HARD!!!)

"People perish for lack of knowledge."
Hosea 4:1

GWOD 6/8

50 squats
2 min jog
50 rows
2 min jog
50 push-ups
2 min jog
50 biceps
2 min jog
50 triceps
2 min jog

Intermediate/Beginner- 25 reps

Psalm 32

GWOD 6/2

5 pull-ups/TRX rows
10 push-ups/TRX chest press
15 squats

*every min on the min for 30 min

Gals
5,7,10 for 20 minutes

"For God so loved the world, that He gave His only begotten son to die for my sins."
John 3:16

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