Friday

"O give thanks unto the LORD; for he is good: for his mercy endureth for ever."
Psalm 136:26

Work Capacity:

100x Double-unders
30x Thrusters 135/95 lbs.
100x Double-unders
20x Thrusters 155/115 lbs.
100x Double-unders
10x Thrusters 175/135 lbs.

Thursday

"The LORD has chastened me sore: but he has not given me over to death."
Psalm 118:18

Active Recovery:

Sprint for 1 minute every 5 minutes for one hour

Wednesday

"Behold, happy is the man whom God correcteth: therefore despise not thou the chastening of the Almighty: For he maketh sore, and bindeth up: he woundeth, and his hands make whole."
Job 5:17-18

Baseline:

ROM + Mobility Drills

Durability:

500x Leg levers
300x Hand-release push-ups
10x Hill Sprints

Tuesday

"Whoever loves instruction loves knowledge: but he that hates reproof is brutish."
Proverbs 12:1

Strength:

Work up to 1RM Bench Press

then

Max load for Zercher Lift/Carry 50 feet in 5 attempts

Monday

"Now no chastening for the present seems to be joyous, but grievous: nevertheless afterward it yields the peaceable fruit of righteousness to them which are exercised thereby."
Hebrews 12:11

Rest Day!

or

Work Capacity:

For time:
40x C+J sandbag 80 lbs.
30x Jump lunges
20x Burpees

Friday-Sunday

"But they that wait on 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:

50x Tire flips as fast as possible; however, every minute on the minute you must complete 5x burpees before continuing your flips

Stamina:

Challenge 3

48 Hour Ruck - there is no RX'ed weight for your pack; however, carry essential survival gear, medical kit, rations, and appropriate attire to weather the elements. This is a skill oriented challenge paired with mental alertness and fortitude as well as physical stamina and endurance. Implement a survival shelter at every rest stop longer than 15 minutes. Practice emergency fire building with non-dominant hand and no accelerants or matches. Utilize night navigation skills and orienteering. Choose the hard route always and learn to safely negotiate the terrain. Post mileage covered in the time cap provided.

Optional Rules of Engagement:

1. Once started there is no quitting, save medical complications!
2. Every 3rd hour participant must stop and fill a sandbag and carry it for 25 minutes
3. Every 7th hour each participant must stop and do 50x burpees
4. If with a partner, twice during the event one participant must find a heavy log and carry it together as a team for 1 hour
5. At some point during the event participant must dig a hole at least 2 feet deep, and 4 foot squared.
6. Participant will cross a river 5x times, devising different methods based on level of current, depth, other obstacles and overall safety
7. 300x push-ups will be performed half way through the evolution
8. Each individual must climb 2x things with all their gear at some point
9. Each individual must spend a total of 2 mins. submerged underwater
10. After each river submersion one participant will build a fire without matches or a lighter utilizing only one hand

Thursday

"Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost."
Romans 15:13

Active Recovery:

Fin swim 1 mile or run 5k not for time

Wednesday

"Now faith is the substance of things hoped for, the evidence of things not seen."
Hebrews 11:1

Baseline:

Practice gymnastic skills and stretch out

Stamina:

20 Rounds
2x Muscle-ups
4x HSPU's
8x K.B. swings

Tuesday

"Knowing this, that the trying of your faith worketh patience."
James 1:3

Strength:

30x Clean and press any odd object - sandbag, heavy stone, axle, fire hydrant, heavy bag, or even a dummy. Utilize a weight that challenges you, but that doesn't crush your speed.

Monday

"Put on therefore, as the elect of God, holy and beloved, bowels of mercies, kindness, humbleness of mind, meekness, longsuffering; Forbearing one another, and forgiving one another, if any man have a quarrel against any: even as Christ forgave you, so also do ye."
Colossians 3:12-13

Baseline:

Work up to max height box jump

General Physical Preparedness:

5 Rounds
100x Double-unders
15x Burpees

Weekend Rest!

"By this shall all men know that ye are my disciples, if ye have love one to another."
John 13:35

Rest, relax, recover, rebuild!

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

Work Capacity:

For time:
Sprint for 30 seconds
Then Immediately perform:
66x Sit-ups
66x Hang cleans 96/65 lbs.
66x Air squats
66x Burpees

Thursday

"Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things."
Philippians 4:8

Active Recovery:

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

Wednesday

"If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness."
1 John 1:9

Baseline:

50x Get-ups 60-100 lbs.

Strength:

120x Walking lunges*

*Carry an odd object or heavy stone (60-100 lbs.) in your gut; above your belly button, but below your shoulders for the lunges.

Tuesday

"I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
Romans 12:1-2

Stamina:

Trail run 60 minutes, sprint hills uphill and downhill...

Then

150x Push-ups w/weighted vest 20-50 lbs.

Monday

"If we live in the Spirit, let us also walk in the Spirit. Let us not be desirous of vain glory, provoking one another, envying one another."
Galatians 5:25-26

Baseline:

50x Alternating one hand K.B. swings

Strength:

Work up to 1RM Deadlift

Work Capacity:

For time:
8,7,6,5,4,3,2,1
Tire flips
Box jumps

Weekend Rest!

"For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God."
Ephesians 2:8

Rest up! Challenge 3 is coming in a couple weeks and is a 48 hour endeavor...

Friday

"Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God."
Philippians 4:6

Baseline:

ROM + Mobility Drills

Work Capacity:

5 Rounds
10x Single arm snatch 95 lbs.
100x Double-unders

Thursday

"And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
Romans 12:2

Active Recovery:

Swim 2 miles in open water w/fins (Not for time)

Wednesday

"And we know that in all things God works for the good of those who love him, who have been called according to his purpose."
Romans 8:28

Baseline:

50x Burpees AFAP

Work Capacity:

For time:
8x Ground to shoulder*
16x Burpees
4x Ground to shoulder
8x Burpees
2x Ground to shoulder
4x Burpees

*Utilizing a 100 lbs. object (not weights) lift from ground up to your shoulder alternating sides. Things to try: a heavy rock, a log, a fire hydrant, atlas stone, sandbag, mini-fridge, etc...

Tuesday

"For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future."
Jeremiah 29:11

Baseline:

Run 1 Mile

Strength:

20-20-20
Deadlift

20-20-20
OHS

Notes: Go heavy on these sets, but keep them unbroken for all twenty reps. The last few reps should have you worried in your mind, but push through it. Rest to recovery between sets.

Monday

"Lead me, O LORD, in thy righteousness because of mine enemies; make thy way straight before my face."
Psalm 5:8

Baseline:

ROM + Mobility Drills

Work Capacity:

7 Rounds
10x Strict pull-ups
10x K.B. C+J (Choose a weight that challenges you)
10x Slasher-to-halo

Weekend Rest!

"May God, who gives this patience and encouragement, help you live in complete harmony with each other, as is fitting for followers of Christ Jesus."
Romans 15:5

Congratulations to my sister Jessica and her new husband Mike! May God bless you two forever.

Friday

"All the days of the afflicted are evil: but he that is of a merry heart has a continual feast."
Proverbs 15:15

Baseline:

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

Strength:

3-3-3-3-3
Thruster

5x10 ea arm
Single-arm snatch each arm

Work Capacity:

30-20-10 Reps of
Burpees
Double-unders x2

Thursday

"I will lie down and sleep in peace, for you alone, O LORD, make me dwell in safety."
Psalm 4:8

Gymnastic Skills:

Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Front and back levers
Muscle-ups - on the bar and rings
L-sit holds
Handsprings and tumbling