MONDAY: Michelle M


4 Renegade Rows 2x16kg 2x10kg (Hands on handles, not bells, Push Up, Row R, Push Up,  Row L =1)

8 Broad Jump Burpees

16 TRX Triceps Extensions

32 Criss Cross Jacks


Finisher: 3R, 25S, 5S

Phoenix Crunchers 16kg 10kg

Super Plank Push Ups



Power Starter: 8R (4M) 30s - Switch Arms Each Round

Men: 20kg + Women: 12kg +

2 Cleans

1 Push Press

1 One Arm Racked Squat

NOTE: Aim for 3 cycles through on each arm! If you are getting more, you need to go heavier!


Ladder Down! 16-12-8-4 (cap around 16M)

*No R/L #s, just do the total - so 16 would Be 8R/8L

*One exercise is meant to be done slower and the other is it’s “power” exercises*

KB Prisoner Reverse Lunge 20kg, 12kg *slow*

KB Swings 26kg, 20kg *power*

Single Z-Press 20kg,10kg *slow*

Jumping Pull-Ups *power*

Single Leg Deadlift 26kg, 20kg *slow*

Ball Slams *power*


Power Finisher: 2R 25s/5s

Tire Flips

Step Ups

Side Plank w/Leg Lift R

Side Plank w/Leg Lift L

*on side planks continuously bring leg up and back down, do not hold a “star plank”.


WEDNESDAY: Christina


10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls



10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings



10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings

10 Squat Thrust Frog Jump (done before, refresher)


Jump-n-Abs 2R 25s/5s

Front-Back Jump Rope

Standing Pike Crunch R/L

Slalom Jump Rope

High Knee Chops R/L


THURSDAY: Michelle B.

Warmup: 3R

1 Spiderman Crawl LOG

5 Cossack Squats R/L

5 Ribbons R/L


WOD: 3-5-7-7-5-3

Floor Snatches R/L 16kg, 12kg

Plank Shoulder Taps R/L

Sledge Slams R/L



Finisher: 4R

2 Man-makers

6 Burpees



Power: Build up to this weight through a 4-5 lighter warm up sets of 3-5 reps each.

1x2 Deadlift @ 225lbs, 160lbs (These weights are firm. Do not exceed them.)

3x3 DL @ 190lbs, 130lbs (These weights are firm. Do not exceed them.)


Core Conditioning: 3R

15 Hanging Knees To Elbows (knees go higher you work you core more!)

10 Super Plank Push Up Alternating Knees To Elbows

50 Jumping High Knees



Circuit Saturday!

Circuit #1: 3R, 45s/15s

Jumping Jack with Med Ball Press

Plank Jacks

Skater Lunges

Circuit #2: 3R, 45S, 15S

Carioca w/ Med Ball (D&B for 45s)

Plank Hip Dips

Side Step Swings

Circuit #3: 3R, 45s/15s

180 Degree Jump Squats


American Swings w/ Twist

R. Garon

Robert Garon is a Masters level pastoral counseling student at Liberty University. He and his wife reside in the suburbs of Chicago where they, together, lead a marriage enhancement and discipleship group called Re|engage at their church. Robert also regularly leads short-term mission teams, both internationally and domestically, as well as a weekly men’s community group.

On THE mission making God known by helping others thrive and flourish for His kingdom!