Friday 10-28-2011

Warm Up

Joint Mobility
Pick a kind and do it...Qi Gong, Super Joints, CrossFit Warmup, Intu-Flow

Strength

Heavy KB Press
3 x (1,2,3) R/L

Post load to comments.

Met-Con

AMRAP 20

3 Muscle-ups
5 American Swings 32kg
7 Box Jumps 24''

DON'T FORGET TO FOAM ROLL...

Love the LORD your God with all your heart and with all your soul and with all your strength.
Deuteronomy 6:4-6

Thursday 10-27-2011

Warm Up

3 Rounds of
20 PVC Overhead Squats
5 Pullups
10 Hindu Pushups

Strength

Weighted Pullup
5-3-3-2-1-1-1-1

Post load to comments

Met-Con

8 rounds for time of
200m Run
5 Overhead KB Squats w/ 24kg R/L

DON'T FORGET TO FOAM ROLL...

John 15:13
New International Version (NIV)
13 Greater love has no one than this: to lay down one’s life for one’s friends.

Wednesday 10-26-2011

Warm Up

Joint Mobility
then
30 Air Squats
20 Jumping Lunges
10 Burpees

Strength

Heavy KB Clean and Push Press
3 sets of 5 reps R/L

Met-Con

21-15-9 reps each of
24kg High Pull R/L
Ring Dips

DON'T FORGET TO FOAM ROLL...

For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.” Hebrews 4:12 NIV

Tuesday 10-25-2011

Warm Up

50 PVC Overhead Squats
25 Hindu Pushups (push those hips through at the front)

Strength

5 sets of 5 reps
Full Range Handstand Pushups (use KB handles, chairs, parallettes, rings)

Met-Con

AMRAP 20
5 Front Squats 2x24kg KBs
5 Pullups
10 Knees to Elbows

DON'T FORGET TO FOAM ROLL...




All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.” 2 Timothy 3:16-17 NIV

Monday 10-24-2011

Warm Up

100 KB Snatches with light KB (12kg or 16kg)

Strength

Pistol 5 sets of 3 reps R/L
Use weight where appropriate. Record your weight.

Met-Con

5 Rounds for time:
5 L-Pullups on Rings
10 Ring Dips
15 American Swings (24kg)

DON'T FORGET TO FOAM ROLL...


"So Others May Live"

"Service to others. That's the pathway to excellence." - Jeff Tucker

“For the LORD your God is the one who goes with you to fight for you against your enemies to give you victory.”
Deuteronomy 20:4 (NIV)

“Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you.”
Deuteronomy 31:6 (NIV)

Sunday 10-23-2011

Warm Up

2 rounds:
10 Lunges R/L
10 Lateral Lunges R/L
10 Bootstrappers
10 Hindu Pushups
10 KB snatches with light KB

Strength

Heavy KB Snatches

5 sets of 5 reps R/L
You could also do 5 Double Snatches if you don't have a KB heavy enough. Either way, make it hard and explosive.

Met-Con

24kg KB Thruster R/L
Handstand Pushups
21-15-9 reps each for time

DONT FORGET TO FOAM ROLL...




In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?
Psalm 56:3-5

Saturday 10-22-2011

Warm Up

Joint Mobility method of your choice. Some good ones are Intu-Flow, Qi-Gong, Super Joints, and the CrossFit warmup.

Strength

Weighted Pullup
3-3-3-3-3-3

Post your loads to comments.

Met-Con

Death by 10 meters

Mark a 10m distance with cones, tape, shoes, whatever. Run 10m the first minute, 20m the second minute, 30m the third minute, and so on until you can no longer complete the run in the minute timeframe. Your score is the number of minutes. Post to comments.

DON'T FORGET TO FOAM ROLL...


Psalm 18:2
The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.

Friday 10-21-2011

Warm Up

3 Rounds:
5 Pullups
10 Pushups
15 Air Squats

Strength

Weighted Pistols
5,4,3,2,1 R/L

Do these with or without weight, with increasing difficulty as the reps get lower. Hold a kettlebell, sandbag, or just increase the range of motion if you don't have the pistol yet. Take at least 2 minutes between sets. Record your weight or ROM for each set.

Met-Con

21-15-9-6-3 reps each of:
24kg Kettlebell Snatches R/L
Knees-to-Elbows
Clapping Pushups
for time

DON'T FORGET TO FOAM ROLL



John 3:16
New International Version (NIV)
16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

Thursday 10-20-2011

Warm Up

With a PVC pipe, perform 50 Overhead Squats. Stay tight, controlled, and focus on perfect technique with each rep.

Death By Clean and Jerk

2x24kg Kettlebells

Do one C+J the first minute, two the second minute, 3 the third minute, and so on until you are no longer able to complete the required number of reps

Finisher

Perform an L-sit on the kettlebell handles for a total of 90 seconds, performed in as few sets as possible.

DON'T FORGET TO FOAM ROLL...




2 Timothy 1:7 “For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.”