Monday

"Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.”
Joshua 1:9

Work Capacity
3 Rounds:
20x Thrusters 95/65lbs
Max distance broad jump x5
50x Push-ups
Rest 45sec  

Friday

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

Strength
For time:
30x Clean and press* 

*Use an 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.

Thursday

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

Strength Endurance
For time:
100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats

Wednesday

"Blessed is the man that endureth temptation; for when he is tried he shall receive the crown of life, which the Lord has promised to all that love Him."
James 1:12

Strength
For time:
75x Bench press at bodyweight

then

8 Rounds:
30 sec alternating battle ropes
30 sec rest

Tuesday

"No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it."
1 Corinthians 10:13

Strength

400m Farmer carry 100/50lbs each hand

Monday

"The God who equipped me with strength and made my way blameless. He made my feet like the feet of a deer and set me secure on the heights. He trains my hands for war, so that my arms can bend a bow of bronze."
Psalm 18:32-34

Work Capacity
For time:
30x Hang cleans 95/45lbs
30x KB swings 72/35lbs

20x Hang cleans 125/75lbs

20x KB swings 72/35lbs 

10x Hang cleans 145/95lbs

10x KB swings 72/35lbs 

then 

3 Rounds:

Max ring dips

Rest 1 min

Friday

"I can do all things through Christ who strengthens me."
Philippians 4:13

Work Capacity
3 Rounds:
30 sec alternating battle ropes
30 sec Double-unders
30 sec double rope slam battle ropes
30 sec jump rope high knees
1 min rest

then

For time:
30x Granny toss 40/20lbs medicine ball 

Thursday

The LORD is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.

Exodus 15:2

Strength

4 Rounds:

5x Single arm snatch each arm LH

5x Single arm snatch each arm RH

Rest 1 min

4 Rounds:

4x DB clean and press LH

4x DB clean and press RH

Rest 1 min

4 Rounds:

Max reps weighted pull-ups 60/20lbs

Rest 1 min

Wednesday

"For the eyes of the LORD run to and fro throughout the whole earth, to show Himself strong on behalf of those whose heart is loyal to Him. In this you have done foolishly; therefore from now on you shall have wars.”
2Chronicles 16:9

Sprinting
10 Rounds:
40yd prowler push 185/95lbs
7x Burpee broad jumps
Rest 1 min

Tuesday

"Seek the LORD and his strength;  seek his presence continually!"
1 Chronicles 16:11

Swimming
20-18-16-14-12-10-8-6-4-20 reps of:
Swim 50m
Push-ups
Swim 50m
Flutter kicks

Monday

"Fear not, for I am with you;  be not dismayed, for I am your God; I will strengthen you, I will help you,  I will uphold you with my righteous right hand."
Isaiah 41:10

Strength

5 Rounds not for time:

6-8x Front Squats (increase load each set)
Max reps bodyweight rows on the rings

then

For time:
21-18-15-12-6 
Power strokes on the rower

Dumbbell push-press (heavy)

Friday

"Have you not known? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary,and young men shall fall exhausted; but they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint."
Isaiah 40:28-31

Strength
30x Muscle-ups for time bar or rings

then

Tabata rowing intervals (20sec sprint/10sec rest for 8 rounds)

Thursday

"Owe no one anything, except to love each other, for the one who loves another has fulfilled the law."
Romans 13:8

Sprinting
10 Rounds for time:
5x Pull-ups
100m Sprint

Wednesday

"Jesus said unto him, thou shalt love the Lord thy God with all thy heart, and with all thy soul,and with all thy mind. This is the first and great commandment. And the second is like unto it, Thou shalt love thy neighbor as thyself."

Matthew 22:37-39

Strength
For time:
50x Bench press 225lbs
50x Ring flies
50x GHD sit-ups

Tuesday

"A friend loveth at all times, and a brother is born for adversity."
Proverbs 17:17

Water Confidence
Swim 300m - first 100m freestyle, then 100m breaststroke, then 100m freestyle
Swim 10x 50m sprints on the minute
Swim 10x 50m sprints finning only
Swim 4x 25m under water
Bob for 5 mins, drown proof for 3 mins, then dolphin kick 100m

Monday

"And above all these things put on charity, which is the bond of perfectness."
Colossians 3:14

Stamina
Run for 30 mins. off trail, hurdle rocks and bushes, drop down and crawl under downed trees, run through the water, challenge yourself with nature's natural obstacles.

Friday

"There is no fear in love; but perfect love casteth out fear: because fear hath torment. He that feareth is not made perfect in love. We love him, because he first loved us."
1 John 4:18-19

Stamina
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Back squat 225/135lbs
Ring push-ups x2

Thursday

"He that loveth not knoweth not God; for God is love."

1 John 4:8

Strength

15 Rounds:

1x Dumbbell Clean and press at heaviest possible load left hand  

1x Dumbbell Clean and press at heaviest possible load right hand

1x Kettlebell Clean and press at heaviest possible load left hand

1x Kettlebell Clean and press at heaviest possible load right hand

Wednesday

"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

Sprinting

7 Rounds:

30 sec sprint on airdyne, versaclimber, or rower

30 sec rest

Tuesday

"Greater love hath no man than this, that a man lay down his life for his friends."
John 15:13

Strength
Deadlift 5x10

then

10 Rounds for time:
100m row
10x burpees

Monday

"For God so loved the world, that he gave his only begotten Son, that whosoever believeth inhim should not perish, but have everlasting life."
John 3:16

Work Capacity
6 Rounds:
50yd Sled row sled+ 135/55lbs
Rest 1 min