Thursday

"In thee, O LORD, do I put my trust; let me never be ashamed: deliver me in thy righteousness."
Psalm 31:1

Strength
5 Rounds:
100ft Seated sled pull 100/60lbs
10x Strict towel pull-ups
10x GHD Sit-ups

then

Run 800m for time

Wednesday

 "Judge not, that ye be not judged."
Matthew 7:1

Sprinting
6 Rounds:
Hill sprint w/sandbag 60/40lbs
Hill sprint unloaded
20x Kettlebell swings 55/35lbs
Rest 1 minute

Tuesday

"For his anger endureth but a moment; in his favor is life: weeping may endure for a night, but joy cometh in the morning."
Psalm 30:5

Work Capacity
8 Rounds:
30x Double-unders
15x Squat thrusts
5x L-sit pull-ups 

Monday

"For thus saith the high and lofty One that inhabiteth eternity, whose name is Holy; I dwell in the high and holy place, with him also that is of a contrite and humble spirit, to revive the spirit of the humble, and to revive the heart of the contrite ones."
Isaiah 57:15

Strength
Back squat 6-6-6-6-6

then

Push-press 5-5-3-3-3-3-3

Friday

"When thou passest through the waters, I will be with thee; and through the rivers, they shall notoverflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall theflame kindle upon thee. For I am the LORD thy God, the Holy One of Israel, thy Saviour..."
Isaiah 43:2-3

Work Capacity
"Mastering the Burpee"
30-20-10 Reps of:
Push-ups
Squats
Squat thrust
Burpees

Thursday

"And I have declared unto them thy name, and will declare it: that the love wherewith thou hast loved me may be in them, and I am in them."
John 17:26

Active Recovery
Swim, bike, or run > 60 minutes, at an enjoyable pace. Share this time with a friend or others and have fun...

Wednesday

"Father, I will that they also, whom thou hast given me, be with me where I am; that they maybehold my glory, which thou hast given me: for thou lovedst me before the foundation of the world."

John 17:24

Work Capacity:
4 Rounds:
10x Medicine ball squat throw 40/20lbs
100ft Seated sled pull 100/50lbs
20x Sledgehammer swings 12/8lbs
6x Plyometric depth push-ups 12 inch boxes

Tuesday

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

Sprinting
5 Rounds:
Sprint 200m
Rest to recovery

Monday

"But be ye doers of the word, and not hearers only, deceiving your own selves."
James 1:22

Strength/Stamina
Run 3-5 miles at threshold pace

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 

then

Back squat 3-3-3-3-3

Friday

"Thus saith the LORD; Cursed be the man that trusteth in man, and maketh flesh his arm, and whose heart departeth from the LORD."
Jeremiah 17:5

Work Capacity
3 Rounds:
Burpees 30sec
Alternating battle ropes 30sec
Double-unders 30sec
Thrusters 50/30lb kettlebell 30sec
Ball slams 30/15lb med ball 30 sec
Rest 30sec

Thursday

"For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing love. By the word of the LORD were the heavens made, their starry host by the breath of his mouth."

Psalm 33:4-6

Strength

10-15 minutes of medicine ball throws. Mix in - chest pass, overhead stagger step throw, low scoop toss, split squat rotational throw, ball slams, granny toss.

then

10-9-8-7-6-5-4-3-2-1

Hang snatch 115/65lbs

Strict toes-to-bar

then

Deadlift 3-3-3-3-3

Wednesday

"Then he said unto them, Go your way , eat the fat, and drink the sweet, and send portions unto them for whom nothing is prepared : for this day is holy unto our Lord: neither be ye sorry ; for the joy of the LORD is your strength."

Nehemiah 8:10

Strength

4 Rounds:

10x L-sit pull-up

20ft lateral handstand walk

then

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

HSPU's on parallettes

Ring dips x2

Clapping push-ups x3

Tuesday

"For the foolishness of God is wiser than man's wisdom, and the weakness of God is stronger than man's strength.  Brothers, think of what you were when you were called. Not many of you were wise by human standards; not many were influential; not many were of noble birth."

1 Corinthians 1:25-26

Swimming

One mile swim no gear...

then

Later or immediately after complete 10 rounds of:

1 min max intensity heavy bag punches or battle ropes (your choice)

1 min rest

Monday

"And he believed in the LORD; and he counted it to him for righteousness." 
Genesis 15:6

Strength
AMRAP8
7x Renegade row push-ups 40/20lb dumbbells
5x Max distance broad jumps

then

AMRAP8
3x Hang cleans 85/55lbs
3x Front squats 85/55lbs
40yd sandbag sprint 50/30lbs

then

Find 1RM Back Squat

Friday

"And they overcame him by the blood of the Lamb, and by the word of their testimony; and they loved not their lives unto the death."
Revelation 12:11

Skills
5 Rounds:
Jump rope intervals 3 min: mix in variables of double-unders, cross-overs, single foot, and running
Rest 1 min

then

As fast as possible:

100x Sledgehammer swings 12/10lbs

then

Muscle-up practice or max rep attempts

Thursday

"And hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us."
Romans 5:5

Depletion

3 Rounds:

15x Hang clean 135/75lbs

30x Decline sit-ups

50x Push-ups

then

5 Rounds:

10x Ring flies

20ft Seated rope pull with heavy sled 75-140lbs

then

3 Rounds:

10x Kettlebell cleans 60/30lbs

15x Ring dips

20ft Seated rope pull with heavy sled 75-140lbs

10x Slasher-to-halo 60/30lbs

then

10-20x Hill Sprints

Rest 30 sec to 1 min between intervals

Wednesday

"So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison,  as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal."
2 Corinthians 4:16-18

Work Capacity
5 Rounds for time:
10x Strict pull-ups
10x Renegade man-makers 35/20lb dumbbells
25x Air squats
10x Strict press 95/45lbs
25x Sit-ups
250m Sprint

Tuesday

"Even though princes sit plotting against me, your servant will meditate on your statutes."
Psalm 119:23

Strength
Back squat 5-5-5-5

then

10 Rounds for time:
100m row
5x Hindu push-ups

Monday

"Though he slay me, I will hope in him; yet I will argue my ways to his face."
Job 13:15

Work Capacity
100x Jumping jacks
50x Burpees

then

5 Rounds:
9x Thrusters 50/25lb dumbbells
9x HSPU's

then

5 minutes of 10 sec sprinting/20 sec rest

Thursday

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

Strength
Deadlift 5-5-5

then

30-20-10
Inverted sit-ups
GHD sit-ups

Wednesday

"And David was greatly distressed, for the people spoke of stoning him, because all the people were bitter in soul, each for his sons and daughters. But David strengthened himself in the LORD his God."

1 Samuel 30:6

Sprinting
As many rounds as possible in 10 minutes of:
50yd Prowler push 135/95lbs
50yd Farmer carry 75/35# dumbbells each hand

Tuesday

"But the Lord stood by me and strengthened me, so that through me the message might be fully proclaimed and all the Gentiles might hear it. So I was rescued from the lion’s mouth."
2 Timothy 4:17

Strength
4 Rounds for time:
10x Single arm snatch 95/45lb barbell
50x Double-unders

then

50x Toes-to-bar

50x Strict pull-ups

Patience gives us the strength to endure...