Weekly Work-OUts

"But to him that worketh not, but believeth on him that justifieth the ungodly, his faith is counted for righteousness." Romans 4:5

Sunday, November 28, 2021

3.5 mile Run

Monday, November 29, 2021

4 Rounds:

- 5 Neutral Grip Pull Ups

- 2-3 Handstand Push Ups

4 Rounds:

- 10 Barbell Curls

- 10 Barbell Shoulder Presses

- 2 Bent Leg Dragon Flags, per side

- 10 Elevated Leg Pull-Ins

Tuesday, November 30, 2021

3 minutes of 40 seconds work, 20 seconds transition/rest:

Flutter Kicks

Arm Haulers

3 minutes of 40 seconds work, 20 seconds transition/rest:

Burpees

Plank Hip Dips

3 minutes of 40 seconds work, 20 seconds transition/rest:

Thrusters (with bag)

V-Ups

Thursday, December 2, 2021

3 Rounds:

- 10 Trunk Rotation with Single Arm Press, per side

- 10 Side to Side Squat Hold, per side

3 Rounds:

- 10 Supine Rollover with Single Arm Press

- 10 Reverse Plank Knee Tucks

Friday, December 3, 2021

Flipping through a deck of cards, perform repetitions of the number on the card, being 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)

Hearts: Curls

Diamonds: Jump Squats OR Air Squats

Spades: Close Hand Push Ups

Clubs: Back Flies

*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*