WOD | February 8, 2025
Psalm 34:8 “Taste and see that the Lord is good. Oh, the joys of those who take refuge in him!”
AMRAP in 30 min.
3 min. Assault Bike
3 Farmer Carry
3 Wall Walks
5 Pull-ups
5 Thrusters
5 Man Makers
10 Air squats
10 Burpee Broad Jump
10 Abs change each time
WOD | February 7, 2025
Psalm 33:22 “Let your unfailing love surround us, Lord, for our hope is in you alone.”
Run 6 down and backs outside the tarp from the bathroom wall to the front door wall
Warm-upThen, 3 Rounds for time start the clock after your warm-up run and stop the clock before your warm-down run.
10 total Prisoner Get Ups (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 Jump Squats (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 total Lateral Lunges (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 Inchworm (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 total Plank Bird Dogs (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 Plyo Push-ups (https://www.youtube.com/watch?v=QcAAKuEgYjw)
10 total Dumbell Single Leg Deadlift (https://www.spartan.com/blogs/unbreakable-training/best-exercises-for-functional-strength)
10 Abs change each time
Stop the clock at 25 min. or after your third round.
Run 6 down and backs outside the tarp from the bathroom wall to the front door wall
Warm-downTime Cap: 25 minutes
WOD | February 6, 2025
Psalm 32:5 “I confessed all my sins to you and stopped trying to hide my guilt. I said to myself, ‘I will confess my rebellion to the Lord.’ And you forgave me! All my guilt is gone.”
AMRAP in 30 Min.
5 down and back outside the tarp wall to wall from the bathroom to the front door
10 Bent over rows
5 pull-ups
10 stiff leg deadlift (https://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html)
5 Dumbell Squats
10 Plyo Push-ups (https://www.muscleandstrength.com/exercises/plyometric-push-up)
5 Incline Bench Dumbell press
10 Handstand Push-ups (try to put your feet as vertically as possible)
5 Military Press (Heavy no help from legs)
15 Abs. Change each round
Try to get at least 4 rounds. Use heavy weights
WOD | February 5, 2025
Psalm 31:24“So be strong and courageous, all you who put your hope in the Lord!”
AMRAP in 30 Min.
1,000-meter Run (Run outside the Tarp Wall to Wall from the Bathroom to the front door)
20 Burpee Broad Jumps
1,000 meter Row
10 Pull-ups, 10 knees to chest, 10 oblique crunches to each side, 10 pull-up-10 crunch, -10 oblique left-10 oblique right (don’t drop if you can help it)
1,000-meter Assault Bike
20 Hand Release Push-Ups
WOD | February 4, 2025
Mark 2:17“Jesus, overhearing, shot back, ‘Who needs a doctor: the healthy or the sick? I’m here inviting the sin-sick, not the spiritually-fit.’”
AMRAP in 30 Min.
30-calorie row (There are only 2 rowers. So, some guys do the run while others do the row and then switch.)
3 down and backs outside the tarp. Go outside the tarp run wall-wall from the side of the building that has the bathroom entrance to the other side where the main entrance to the building is. down and back is 1
5 sandbag hang clean, squat, press
7 Burpee Box Jumps
9 chest-to-bar pull-ups
11 Dumbell Goblet Squats (https://www.youtube.com/watch?v=3gpXflqRiEc&t=4s)
WOD | February 3, 2025
Psalm 29:11“The Lord gives his people strength.”
AMRAP in 30 Min.
3 min. Assault Bike
5 Burpees Broad Jumps
10 one-leg squats on each leg
5 Jumping Pull-ups
10 Sandbag Overhead Lung steps (10 each leg a total of 20)
5 Push-ups with a sandbag on your back
10 Hand-stand or feet-raised push-ups with your feet as high as you can handle.
5 Military Press
10 Kettlebell swings
3 sled push-pull
WOD | February 2, 2025
Psalm 29:2 “Ascribe to the Lord the glory due his name; worship the Lord in the splendor of his holiness.”
SABBATH!
WOD | February 01, 2025
Matthew 28:19 “Therefore, go and make disciples…”
After cashing in start the clock, stop the clock at 30 min. finish the cash out after the 30 min. clock is up
Buy-In: 3 min. Assault Bike
Then, AMRAP in 30 minutes:
5 Burpees
10 Wall Ball Shots
15 calorie Row
20 Sandbag Lunges
25 Sit-Ups
30-meter Farmer's Carry (2 1/2 down and backs. Or 2 down and back and 1 down)
Cash-Out: 3 min. Assault Bike
WOD | Jan 31, 2025
Psalm 27:14 “Wait patiently for the LORD. Be brave and courageous. Yes, wait patiently for the LORD.”
AMRAP in 30 min.
3 min. Assault Bike
3 Wall Walks (https://www.youtube.com/watch?v=NK_OcHEm8yM)
6 Sandbag Lunges (6 each leg = 12 total)
6 Man Makers (https://www.youtube.com/watch?v=2-6EPLtSLwU)
9 One-arm Dumbell Snatches
9 Burpee Broad Jumps
12 Flutter Kicks on a four-count (1, 2, 3, 4 = 1 https://www.youtube.com/watch?v=ZB1SwBRVLCc)
12 Bicycle Crunch (1 to the left and 1 to the right = 1 https://www.menshealth.com/fitness/a20694849/bicycle-crunch/)
WOD | Jan 30, 2025
Psalm 26:3 “For your steadfast love is before my eyes, and I walk in your faithfulness.”
AMRAP in 30 min.
3 min. Assault Bike
3 Wall Walks (https://www.youtube.com/watch?v=NK_OcHEm8yM)
6 Sandbag Lunges (6 each leg = 12 total)
6 Man Makers (https://www.youtube.com/watch?v=2-6EPLtSLwU)
9 One-arm Dumbell Snatches
9 Burpee Box Jumps
12 Flutter Kicks on a four-count (1, 2, 3, 4 = 1 https://www.youtube.com/watch?v=ZB1SwBRVLCc)
12 Bicycle Crunch (1 to the left and 1 to the right = 1 https://www.menshealth.com/fitness/a20694849/bicycle-crunch/)
WOD | Jan 29, 2025
Psalm 25:12,13 “Who is the man who fears the LORD Him will he instruct in the way that he should choose. His soul shall abide in well-being…”
AMRAP in 30 min.
1 min. Assault Bike
3 sled push-pull (down and back is 1)
6 Farmer Carries (Walking wall to wall in the fake grass room. Down and back is 1)
9 Feet raise push-ups
12 Box jump overs (https://www.youtube.com/watch?v=-Tz4BF2ne2A)
15 Russian Twists with Med. Ball (https://www.google.com/search?q=russian+twist&oq=russian+twist+&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBCDcwMjlqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8#fpstate=ive&vld=cid:cc6f9d57,vid:JyUqwkVpsi8,st:0)
WOD | Jan 28, 2025
Psalm 24:10 “Who is the King of glory? The Lord of Heaven’s Armies—he is the King of glory.”
7 Rounds For Time
70 Cal Row (or do a 2 min. 30sec. Row)
7 Handstand Push-Ups
7 Thrusters (Squat - Press)
7 Knees-to-Elbows
7 Deadlifts
7 Bench Press
7 Pull-Ups
WOD | Jan 27, 2025
Psalm 23:1 “The Lord is my shepherd; I shall not want.”
AMRAP in 30 min.
2 min. Assault Bike
5 Burpees box jumps
10 Wall Ball Shots
15 calorie Row
20 Bearhug Sandbag Lunges (total of 20 steps)
25 Sit-Ups (put sandbags on your feet and do old-school sit-ups. Scapula touches the floor, chest to knees.)
30-meter Farmer's Carry with dumbells. (4 down and back on the fake grass)
WOD | Jan 26, 2025
Genesis 22:14 “So Abraham called the name of that place, ‘The Lord will provide’…”
SABBATH!
WOD | Jan 25, 2025
Matthew 21:22 “…whatever you ask in prayer, you will receive, if you have faith.
AMRAP in 30 mi.
1 min. Assault Bike
10 Burpee Broad Jumps
20 Push-Ups
30 Sandbag Lunges
40-calorie Row (3 min. 30 secs)
50 air squats
60 sec. plank
WOD | Jan 24, 2025
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the LORD our God.”
7 Rounds for time Dont drop the sandbags
1 min. Assault Bike
10 Sandbag hang clean, squat, press then carry to the opposite wall
10 Sandbag bent over rows then carry to the opposite wall
10 Sandbag bear hug squats then carry to the opposite wall
10 Sandbag push-press, then carry to the opposite wall
10 push-ups with sandbags on your back, then carry to the opposite wall
10 Sandbag overheard lung steps to the opposite wall
10 sit-ups use the sandbags to hold your feet
WOD | Jan 23, 2025
Psalm 19:8 “The precepts of the Lord are right, rejoicing the heart…”
7 Rounds for time (Do this on the Wrestling mat. If there is a jujitsu practice, use the fake grass area.)
3 min. Assault Bike once to warm up
Workout
Bear Crawl to the wall and sprint back
Weight overhead lung steps down, drop the weight at the opposite wall sprint back. ( https://www.youtube.com/watch?v=OmjKyr_Q7fE)
Burpee broad jump to the wall sprint back
Lame dog down on one leg switch legs and lame dog back other leg (Get into a downward dog position. raise one leg and move forward by essentially hopping on the three points that are on the mat or floor.)
10 V-ups sprint down and back
10 clap push-ups sprint down and back
10 Air squats sprint down and back
WOD | Jan 22, 2025
Psalm 18:19 “He brought me out into a broad place; he rescued me, because he is delighted in me.”
10-9-8-7-6-5-4-3-2-1
1 min. Assault Bike
Hand-release push-ups
Deadlift
One leg squats
Bench Press
A different AB each round
Clean
1 min. Battle Rope
WOD | Jan 21, 2025
Matthew 17:5 “This is my beloved Son, with whom I am well pleased; listen to him.”
AMRAP for 30 min.
1.5 min. Assault Bike
5 Thrusters
10 Handstand Push-Ups
5 Deadlifts
10 V-ups
5 Slead push to the wall and pull back with the chain
10 Burpees
5 Kettlebell Swings
10 Bent over rows
5 Cleans
10 air-squats
WOD | Jan 20, 2025
Matthew 16:24 “Then Jesus told his disciples, ‘If anyone would come after me, let him deny himself and take up his cross and follow me.’”
AMRAP for 30 min.
3 min. Assault Bike
10 Dumbell Sumo Deadlift High-Pulls (https://www.youtube.com/watch?v=5REdxw30zOE)
10 one-arm Dumbell snatches 10 each arm. (https://www.youtube.com/watch?v=3mlhF3dptAo)
10 hand-release push-ups (https://www.youtube.com/watch?v=hfaUWLlhvKk)
10 weighted box step-ups (https://www.youtube.com/watch?v=DxUNi119Qzs)
3 min. Row
10 Knees to chest, 10 hanging oblique raises to the left, 10 hanging oblique raises to the right (https://www.youtube.com/watch?v=sqDdHFC1KYk)