Wednesday

"My brethren, count it all joy when ye fall into divers temptations; Knowing this, that the trying of your faith worketh patience. But let patience have her perfect work, that ye may be perfect and entire, wanting nothing."
James 1:2-4

Stamina:

Challenge 2
For time
500yds of tire flips*

*Use a tire between 300-600 lbs. based on skill and ability

Tuesday

"The LORD is my light and my salvation; Whom shall I fear? The LORD is the strength of my life; Of whom shall I be afraid?"
Psalm 27:1

GPP:

"On the Road" Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. The first 8 intervals are tuck jumps, the second 8 are push-ups, the third 8 intervals are mountain climbers, and the last 8 are jump lunges. There is no rest between exercises.

Monday

"If ye abide in me, and my words abide in you, ye shall ask what ye will, and it shall be done unto you."
John 15:7

Happy Memorial Day!

"Body Armor"

Run 1 mile
100x Pull-ups
200x Push-ups
300x Squats
Run 1 mile

Weekend Rest!

"He gives strength to the weary and increases the power of the weak."
Isaiah 40:29

The 10 General Physical Skills:

Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – the ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.

Friday

"My soul melteth for heaviness: strengthen thou me according unto thy word."
Psalm 119:28

Baseline:

Run 1 mile

Strength:

3-3-3-3-3
Squat-clean/thruster

3-3-3-3-3
Single-arm snatch each arm

Work Capacity:

For time
50-40-30-20-10 reps of
OHS 75 lbs.
K.B. swings 75 lbs.

Thursday

"The LORD is my strength and my shield; my heart trusted in him, and I am helped: therefore my heart greatly rejoiceth; and with my song will I praise him."
Psalm 28:7

Active Recovery:

Practice yoga or active stretching, for about an hour. Today is all about letting your body rebuild and rest. Avoid giving in to the need to go to the gym. Relax and take advantage of this time off.

Wednesday

"The LORD will guide you continually, and satisfy your soul in drought, and strengthen your bones; You shall be like a watered garden, and like a spring of water, whose waters do not fail."
Isaiah 58:11

Baseline:

300 yds Granny toss 30# tire

Strength:

150 yds Tire drag or sled pull in bear crawl 150 lbs.
150 yds Farmer carry 150 lbs.
75x Tire flips 500# tire
100x Sledgehammer swings 16 lbs.

Then
10,9,8-1
Strict pull-ups
Dips

Tuesday

"For the eyes of the LORD range throughout the earth to strengthen those whose hearts are fully committed to him."
2 Chronicles 16:9

Stamina:

With a continuously running clock, do 2x burpees the first min, 4x the second min, 6x the third min, 8x burpees the fourth min, etc. until you cannot complete the RX'ed number for that minute. When you can no longer meet the RX'ed number start over at 2x burpees. Continue cycle for 60 minutes.

Monday

"And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first commandment."
Mark 12:30

Baseline:

ROM + Mobility Drills

Strength:

5-3-2-1-1-1-1
Military Press

2-2-2-2-2
Front Squat

Work Capacity:

For time
30-20-10 Reps of
Thruster 75/55 lbs.
SDHP 75/55 lbs.

Weekend Rest!

"But of that day and hour knoweth no man, no, not the angels of heaven, but my Father only."
Matthew 24:36

Rest up, hydrate, recuperate... Always ready!

Friday

"So then, just as you received Christ Jesus as Lord, continue to live in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness."
Colossians 2:6-7

Baseline:

Run 1 Mile

Work Capacity:

5 Rounds
100x Double-unders
7x Muscle-ups

Thursday

"Be not afraid of their faces; for I am with thee; to deliver thee, saith the Lord."
Jeremiah 1:8

Active Recovery:

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

Wednesday

"Behold, God is my salvation; I will trust, and not be afraid: for the LORD JEHOVAH is my strength and my song; he also is become my salvation."
Isaiah 12:2

Baseline:

Medicine ball plyometrics - 100 yd Granny toss 20# ball, 100 yd Thruster toss 20# ball, 30x Wallballs 30# ball

Strength:

60x Bench press BW
40x Strict pull-ups
20x HSPU's on top of 45# plates

Tuesday

"I will praise thee; for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well."
Psalm 139:14

Stamina:

Challenge 1
As fast as possible complete:
1000x Box jumps 36 inch box

Monday

"O my Strength, I watch for you; you, O God, are my fortress."
Psalm 59:9

Baseline:

50x Sandbag get-ups 80/60 lbs.

Work Capacity:

Utilizing a 80/60 lbs. sandbag complete:
8-6-4
Front Squat
Power Clean
Press

Durability:

3 Rounds
300yd Shuttle run
Rest 1 min.

Weekend Rest!

"May our Lord Jesus Christ himself and God our Father, who loved us and by his grace gave us eternal encouragement and good hope, encourage your hearts and strengthen you in every good deed and word."
2 Thessalonians 2:16-17

Show Up!
NEVER Quit!
Think fast, talk slow...
Ask lots of questions.

Friday

"The LORD gives strength to his people; the LORD blesses his people with peace."
Psalm 29:11

Baseline:

10 mins. of sandbag get-ups 80/60 lbs.

Strength:

Goal is to work up to body weight OHS; if you are not there yet perform 5-4-3-2-1-1-1; if you can OHS your body weight perform 3 sets of max reps at body weight resting 3 mins. between rounds. Goal is 15x reps unbroken at body weight.

Work Capacity:

8 Rounds
3x Wall climbs
10x Toes-to-bar
15 yd Backward bear crawl dragging sandbag w/ 1 hand 80/60 lbs.

Thursday

"If any man speak, [let him speak] as the oracles of God; if any man minister, [let him do it] as of the ability which God giveth: that God in all things may be glorified through Jesus Christ, to whom be praise and dominion for ever and ever. Amen."
1 Peter 4:11

Active Recovery:

Run 2 miles
Swim 1 mile
Run 2 miles

Durability:

4 Rounds
15x Toes-to-bar
2 min plank
Rest 30 secs

Wednesday

"But you, O LORD, be not far off; O my Strength, come quickly to help me."
Psalm 22:19

Baseline:

10 minutes of jumping rope; mix in variables of double-unders, cross-overs, single foot, and running.

Strength:

10-8-6 Reps of
Front Squat

5-3-2-30* Reps of
Back squat

*Use your 10x rep weight for front squats for your 30x rep weight on the back squats and try and complete set unbroken.

Work Capacity:

Tabata (8x 20sec work/10sec rest)
Sledgehammer swings
Back extensions
Sledgehammer swings

Tuesday

"It is God who arms me with strength and makes my way perfect."
Psalm 18:32

Stamina:

Freestyle swim 500m
Fin swim 500m legs only
10x 50m sprint on the minute
Figure-8's 500m*
10x 25m underwater swim

*Every time you leave the wall swim half a length underwater and the other half sprinting on the surface.

Monday

"For the eyes of the LORD run to and fro throughout the whole earth, to shew himself strong in the behalf of them whose heart is perfect toward him."
2 Chronicles 16:9

Top 25 things to Train

1. Clean and jerks - In the words of strength coach Dan John: "If all you did was Clean and Press, you could be awesome!"
2. Power cleans - a "favorite lift" among many greats
3. BW overhead squats - “It makes you one piece, an animal.”
4. Jump training – boxes, broad, depth, lateral, tuck, hurdles
5. Running endurance and sprinting
6. Strict pull-ups, ring dips, muscle-ups
7. Deadlift - this was the only weight lifting the ancient Greeks ever did and well, we all know they were legit
8. Single arm movements - simple to learn, super efficient
9. Burpees and all variations - everyone hates burpees, there's a reason...
10. Thrusters - a personal favorite
11. High rep KB swings - have been compared to and cited as being as effective as running
12. Rower sprints
13. Sandbag conditioning - a shifting and very taxing external load that equals superb core strength
14. LOTS of push-ups in all varieties, explosive and strict
15. Pistols on a KB - a true test of balance!
16. Wall climbs - try one, you'll learn why very quickly
17. HSPU on parallel bars, handstands, walking on hands
18. Planks and L-sits
19. Jumping rope
20. Rope climbing - this is a life skill, learn technique and build incredible grip strength
21. Front Squats - flexible, solid and strong
22. Tire flips, sledge hammer work, strongman carries - tried and tested, proven effective
23. “The Exercise” - "Easy to learn, hard to master, excellent long term benefits"
24. Sled pull/push - as functional as it gets...
25. Parkour - another life skill, environmental adaptation at its finest

Baseline:

ROM + Mobility Drills

Strength:

10-8-6-4-2 Reps of
Deadlift 80% 1RM
Pistols each leg
HSPU's on 45# bumper plates

Work Capacity:

As fast as possible:
50-40-30-20-10 Reps of
KB swings 55/35 lbs.
Sit-ups

Weekend Rest!

"The LORD is my strength and my song; he has become my salvation. He is my God, and I will praise him, my father's God, and I will exalt him."
Exodus 15:2

Keep moving forward!

Friday

"But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
Isaiah 40:31

Baseline:

ROM + Mobility Drills

then

50-35-20 Reps
Box jumps 24/20 inch box
Rest 30 sec between sets

Stamina:

200m Backward sled or tire drag 150lbs
200m Forward sled or tire drag 150lbs

Thursday

"These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world."
John 16:33

Active Recovery:

Play! Use your body and move - run, jump, skip, hop, tumble, roll, throw, push, pull, climb, swim, bound, crawl and carry!

Wednesday

"It is God who arms me with strength and makes my way perfect."
2 Samuel 22:33

Baseline:

Dot Drill
Box jumps to warm up
ROM Drills

Power:

Heavy K.B. swings 88/53 lbs.
5x Max reps
Rest 2 mins.

Strength:

5-4-3-2-1-1-1 Reps of
OHS

Then

For time:
50x "The Exercise" 95/65 lbs.

Notes: The exercise is a hang-squat snatch + an OHS...

Tuesday

"Finally, be strong in the Lord and in the strength of his might."
Ephesians 6:10

Stamina:

6-10x Hill sprints
Rest 1 min.

Monday

"No man can serve two masters: for either he will hate the one, and love the other; or else he will hold to the one, and despise the other. Ye cannot serve God and mammon."
Matthew 6:24

Baseline:

ROM Drills, then work on max height box jumps

Power:

"SSST"

Max K.B. or dumbbell snatches in ten minutes with 60/40 lbs. Once the clock starts you have ten minutes to complete as many one-armed snatches as possible using either arm and switching hands as necessary. Rest when you need it, but go for broke and push hard.

Strength:

10-9-8-7-6 Reps of
Good mornings
Bent-over rows

Rest 2-3 mins. between sets

Durability:

2x 3 min. front plank