Friday

"Finally, brothers, rejoice. Aim for restoration, comfort one another,agree with one another, live in peace; and the God of love and peace will be with you."
2 Corinthians 13:11

Strength
Overhead squat
5-5-3-3-2-2-1-1-1

then 

Tabata*
Burpees
Sit-outs

*20 sec work/10 sec rest x 8 intervals each exercise... 

Thursday

“Behold, God is my salvation; I will trust, and will not be afraid; for the LORD GOD is my strength and my song, and he has become my salvation.”
Isaiah 12:2

Swimming
Swim 1 mile
Water confidence drills: 5 mins bobbing 10-12 feet deep, 3 mins drown proofing, 100m dolphin swim w/hands behind back
Work on 50m underwater swims

then

Cold water immersion 10 mins.

Wednesday

"Finally, brothers, rejoice. Aim for restoration, comfort one another,agree with one another, live in peace; and the God of love and peace will be with you."
2 Corinthians 13:11 

Work Capacity
15 minutes of Agility Drills - Lateral jumps over hurdles or boxes, box drills, agility ladder drills, short sprints, etc

then

30x Tire flips for time 300-500lbs

then

6-10x Hill sprints

then 

100x Push-ups as fast as possible

Tuesday

"Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus."
Philippians 4:6-7 

Flexibility/ROM Drills
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest

then 

50x HSPU's
35x Broad jumps 
20x Bar muscle-ups

then

15 mins active stretching or yoga

Monday

"I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world."
John 16:33

Strength
5 Rounds:
1x 20' rope climb no feet
3x Push-press @ BW
6x Squats @ BW
9x Deadlifts @ BW
12x GHD sit-ups
15x Back extensions

then

100x KB swings for time

Friday

"Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid."
John 14:27

Strength

Warm-up with 50x jumping jacks and 30x squat thrusts

then

Snatch-grip deadlift 

3-3-3-3-3

then

5 Rounds:

8x Single arm snatch w/weighted barbell

100yd shuttle run (25yd segments x4)

then

3 Rounds:

Max reps BW bench press

1 min battle ropes 

1 min rest

Thursday

"Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light."
Matthew 11:28-30

Active Recovery
LSD run or fin swim

then

Cold water immersion 10 mins.

Wednesday

"Blessed are the peacemakers, for they shall be called sons of God."
Matthew 5:9

Work Capacity
For time complete 100x sandbag get-ups 80lbs

then

3x 800m run
Rest is 1:1 between each run

Tuesday

"Be strong and very courageous. Be careful to obey all the law my servant Moses gave you; do not turn from it to the right or to the left, that you may be successful wherever you go."
Joshua 1:7

Flexibility/Skill Improvement
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest

then

5 Rounds
7x Muscle-ups
14x Pistol squats
Handstand hold for max time

then

Practice 20' rope climbs - hands only!

Rocks are hard, rocks present themselves as obstinate. Rocks can also be fragile and can break if not carefully handled. A rock can sit for time on end and not perceptively change. Rocks found in environments that frequently change become weathered and conditioned by those environments. Rocks can be constructive tools and elements, or destructive devices and implements. Some rocks become monumental pieces in shaping history others become obstacles in life.

Monday

"For many are called, but few are chosen."
Matthew 22:14

Strength
Strict press 5-5-5
Push-press 3-3-3
Jerk 2-2-2

Stamina
"Shortoff"

Complete 10 rounds for time of the following while wearing a 45/25 pound ruck:
5x Ring pull-ups
15x Push-ups
25x Step-ups 20 inch box
7x Toes-to-bar

Friday

"Be not wise in thine own eyes, fear the Lord and depart from evil. It shall be strength to thy navel and marrow to thy bones." 

Proverbs 3:7-8

Strength

Warm-up with 300x double-unders

then

Trap bar deadlift 

5-5-5

then

10 Rounds:

1 min versa-climber, rower, airdyne or hill sprint

1 min recovery

Thursday

"When you walk, your steps will not be hindered, and when you run, you will not stumble."
Proverbs 4:12

Active Recovery
Swim 1 mile or run 5k

then

100x Flutterkicks
100x Push-ups
100x Leg lifts

Be patient in everything you do. Patience is being steadfast despite opposition, difficulty, or adversity. An individual who is patient will see a challenge through from start to finish, despite the struggles encountered on the journey. Patience is more than a virtue, it is a powerful weapon. Famous novelist Leo Tolstoy (perhaps best known for War and Peace) summarized the importance of patience with the following: "The two most powerful warriors are patience and time." 

Wednesday

"O let the nations be glad and sing for joy: for thou shalt judge the people righteously, and govern the nations upon earth. Selah."

Psalms 67:4

Work Capacity

50x burpees for time

then

10 mins of max sledge hammer swings

then 

Row 500m for time

Tuesday

Flexibility and ROM Drills
10 mins active stretching

5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest

then

5 Rounds
3x Wall walks
5x Muscle-ups
3x Wall climbs
1 min bridge (alt between front and back each round)

then

Farmer carry 150 lbs max distance 1 attempt

Swim Proficiency
500 yd freestyle w/fins

1-2-3-4-3-2-1 laps of over/unders

10x 50yd brick swim

Work on drown-proofing, bobbing, and dolphin swim w/hands behind back.

Training has recommenced...

Strength
Heavy KB C+J
5-4-3-2-1 ea arm

Single arm DB bench press
10-8-6-4-2 each arm

Bulgarian split squat
5-4-3-2-1 each leg

Weighted strict pull-up
10-8-6-4-2

Note: looks like - 
5 KB C+J, 10 Bench press, 5 B. split squat, 10 pull-ups
4 KB C+J, 8 Bench press, 4 B. split squat, 8 pull-ups
3 KB C+J, 6 Bench press, 3 B. split squat, 6 pull-ups
2 KB C+J, 4 Bench press, 2 B. split squat, 4 pull-ups
1 KB C+J, 2 Bench press, 1 B. split squat, 2 pull-ups

Stamina
AFAP
50x Double KB snatch 55/35# each

then

6x Sled pull sprints 90# sled
Rest 30 sec between sprints

I've taken a considerable amount of time away from this blog. It was necessary. During my leave of absence life has knocked me down and thrown some hard punches. I'm going to be transparent, I missed the point with training and "working out." I was so caught up in numbers of sets, reps, loads, and the physiology, I was always searching for new exercises and programming I way overshot my purpose. Quite simply this is just a means to an end. Our end is maximum ability maintained over time to help ensure health and wellness so we can enjoy life, take on challenges and opportunities, defend ourselves and protect our love ones, and work to provide for our families and selves.

Consistency, moderation, simplicity, patience, intensity, hard work, commitment, integrity and passion, characteristics all necessary for reaching our potential are ironically also beneficial to every other aspect of life. This being said, I want to emphasize the importance of the whole picture. Being physically fit is only one fraction of the whole. Emotional, mental, psychological, spiritual, sexual, and recreational health is also just as important.  As we begin this new year and continue to improve or maintain our health and wellness I hope to bring you refreshing perspective and programming that will improve your physical being, spirit, and mind. We'll dig deeper into everything as we go along...