Friday

"Beloved, let us love one another: for love is of God; and every one that loveth is born of God, and knoweth God."
1 John 4:7

Work Capacity
4 Rounds 
30 secs Sprint
Rest 15 secs
30 secs Alternating battle ropes
Rest 15 secs
30 secs Heavy farmer carry
Rest 15 secs
30 secs Mountain climbers
Rest 15 secs
30 secs Burpee broad jumps
Rest 30 secs

Thursday

"And above all things have fervent charity among yourselves: for charity shall cover the multitude of sins."
1 Peter 4:8

Strength
Work up to 2RM Back squat
Perform 1x back squat at 2RM load, every minute on the minute for 10 minutes.

then

Every thirty seconds for 10 minutes, perform 1x squat clean. Use a load that is 50 pounds lighter than your 1RM front squat.

then

30x Strict HSPU's on parallettes

then

Tabata alternating battle ropes

Wednesday

"With all lowliness and meekness, with longsuffering, forbearing one another in love..."
Ephesians 4:2

Sprinting
Every minute on the minute for ten minutes, sprint 50m. Rest is the remainder of minute before next sprint.

Tuesday

"And now abideth faith, hope, charity, these three; but the greatest of these is charity."
1 Corinthians 13:13

Strength
Pinch grip deadlift, perform max reps at: 135lbs, 155lbs, and 175lbs
Single arm DB row, perform max reps each arm at: 90lbs; repeat three times

Farmer carry 40 yards max weight each hand, repeat for four rounds

then

For time:

25x GHD sit-ups

1x 20' rope climb

20x GHD sit-ups

2x 20' rope climb

15x GHD sit-ups
3x 20' rope climb
10x GHD sit-ups
4x 20' rope climb
5x GHD sit-ups
5x 20' rope climb

Monday

"Love worketh no ill to his neighbour: therefore love is the fulfilling of the law."
Romans 13:10

Work Capacity
Tabata Double-unders

then

Not for time:
12x Deadlift double kettlebells 53/35lbs
9x Clean double kettlebells 53/35lbs
6x Press double kettlebells 53/35lbs

12x Deadlift 80/60# sandbag
9x Clean 80/60# sandbag
6x Press 80/60# sandbag

12x Deadlift barbell 155/95lbs

9x Clean barbell 155/95lbs

6x Press barbell 155/95lbs 

12x Deadlift 80/60# sandbag
9x Clean 80/60# sandbag
6x Press 80/60# sandbag
12x Deadlift double kettlebells 53/35lbs
9x Clean double kettlebells 53/35lbs
6x Press double kettlebells 53/35lbs

Friday

"Let love be without dissimulation. Abhor that which is evil; cleave to that which is good."
Romans 12:9

Work Capacity
3 Rounds:
1 min Heavy bag punches
1 min Double-unders
30 sec KB thrusters 53/35lbs
30 sec Burpees
Rest 1 min 

Thursday

"But love ye your enemies, and do good, and lend, hoping for nothing again; and your reward shall be great, and ye shall be the children of the Highest: for He is kind unto the unthankful and to the evil."
Luke 6:35

Strength
Work up to 1RM Back squat

then

Front squat 5-5-3-3-2-1-1-1 

then

Weighted pull-up 5-5-5-3-3-3

then

6 Rounds:

30yd Prowler push 185/125lbs

30sec rest 

Wednesday

"And as ye would that men should do to you, do ye also to them likewise."
Luke 6:31

Strength
Work up to a 5RM deadlift (hard but doable), then complete 5x5 at your 5RM load.

then

10-9-8-7-6 Reps
Bent over row 
Ring fly's

then

For 10 minutes, every minute on the minute for 30 secs perform max rep single arm snatches with 53/35lbs. Alternate arms each set.

Tuesday

"And the second is like, namely this, Thou shalt love thy neighbour as thyself. There is none other commandment greater than these."
Mark 12:31

Strength
30x Bar muscle-ups
30x Ring muscle-ups

then

4 Rounds
Sprint 100m on the minute, rest is the remainder of minute.

Monday

"Whoever is wise, let him heed these things and consider the great love of the LORD." 
Psalm 107:43

Strength Endurance
For time:
50x Stair climbs carrying an 80/60# sandbag
100x Ring push-ups

Note: 1x stair climb is equivalent to 25 stairs or more, up and then back down.

Friday

"For whoever finds me [Wisdom] finds life and receives favor from the LORD. But whoever fails to find me harms himself; all who hate me love death." 
Proverbs 8:35-36

Work Capacity
10 Rounds for time:
10x Lateral plyometric push-ups
20x Mountain climbers
30x Jumping jacks

Thursday

"It is the spirit in a man, the breath of the Almighty, that gives him understanding." 
Job 32:8

Strength
Work up to 1RM Strict press

then

Push-press 5-4-3-2-1

then 

For time:

50x Double kettle bell clean and press 53/35lbs

then

Tabata intervals (8 rounds: 20sec work/10sec rest)

Knees-to-elbows

Wednesday

"But the wisdom that comes from heaven is first of all pure; then peace-loving, considerate, submissive, full of mercy and good fruit, impartial and sincere." 
James 3:17

Sprinting
4x Agility T drill (see diagram)

then

6-10x Hill sprints
Rest 30 secs

Tuesday

"Wisdom is a shelter as money is a shelter, but the advantage of knowledge is this: that wisdom preserves the life of its possessor." 
Ecclesiastes 7:12

Strength

Work up to 1RM Back squat

then

Front squat 5-4-3-2-1 

then

7 Rounds

5-1 ladder of pull-ups*

rest 15 secs between each set

then

Complete one attempt at max rep pull-ups

then

5 Rounds for time:

100yd farmer carry w/ 2x 60# kettle bells

400yd run 

*Each ladder involves completing 15 pull-ups total so at the end of 7 rounds you will have done 105 pull-ups.

Monday

"Wisdom makes one wise man more powerful than ten rulers in a city." 
Ecclesiastes 7:19

Strength Endurance
You have 15 minutes to complete:
50x Push-ups
50x Atomic push-ups
50x Push-ups on parallettes
50x Reptile push-ups

Note: Post time to comments.

Friday

"Buy the truth and do not sell it; get wisdom, discipline and understanding." 
Proverbs 23:23

Power
4 Rounds:
25x Split squat rotational pass to the left 15lb med ball
25x Split squat rotational pass to the right 15lb med ball
4x 90 degree rotational long jump to the left
4x 90 degree rotational long jump to the right
20x lateral jumps over a 24 inch bench

then 

5-4-3-2-1 reps of
Single arm snatch left hand
Single arm snatch right hand*

*Increase load after each set.

Thursday

"Blessed is the man who finds wisdom, the man who gains understanding, for she is more profitable than silver and yields better returns than gold." 
Proverbs 3:13-14

Strength

4 Rounds:

5x Trap bar deadlift (5x should hard but doable)

5x Single arm DB row each arm (5x should hard but doable)

then

4 Rounds:

25 yd overhead barbell carry at bodyweight

25 yd tire carry 250+ lbs

New TTC shirts!!!

Trained to Conquer "SURVIVE THIS" tee shirt, $20

Trained to Conquer - military version - tee shirt, $20

Wednesday

"Wisdom will save you from the ways of wicked men, from men whose words are perverse, who leave the straight paths to walk in dark ways, who delight in doing wrong and rejoice in the perverseness of evil, whose paths are crooked and who are devious in their ways." 
Proverbs 2:12-15

Sprinting
6-10x 100m Sprints
Rest 30 sec after each sprint

Tuesday

"The way of the fool seems right to him, but a wise man listens to advice." 
Proverbs 12:15

Work Capacity

For time:

30x Ring dips

50x Pistols

10x Double KB snatch 53/35lbs

60x Double-unders

20x Double KB clean and press 53/35lbs

40x Bodyweight rows

70x Floor wipers 135/95lbs

Monday

"Wisdom is sweet to your soul; if you find it, there is a future hope for you, and your hope will not be cut off."
Proverbs 24:14

Strength
5x5 Hang clean and push-press

then

25x Strict HSPU's on parallettes

Friday

"A fool's mouth is his undoing, and his lips are a snare to his soul."  
Proverbs 18:7

Strength
For time complete the following:
10x 20' rope climbs
20x Muscle-ups
30x Inverted rows*
40x Single arm push-ups
50x Pistols each leg

*Inverted row starting position is similar to a bodyweight row position underneath the rings. However, you must bring your legs up into the air at a 90 degree angle so the body is fully suspended. To complete one repetition, pull yourself up chest to the rings and then lower back down to full extension maintaining legs in the air for all reps.

Thursday

"Stay away from a foolish man, for you will not find knowledge on his lips." 
Proverbs 14:7

Active Recovery
Swim 1 mile, no gear