For time:

Core

20 Thrusters (choice)
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats.
At the beginning of every minute complete 4 burpees.

Psycho

20 Thrusters 95/65
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats.
At the beginning of every minute complete 4 burpees.

Ignite

Core

800m easy run

Ignite:

For time:

Psycho

Ignite

*the reps and exercises can be broken down however you want.

5:30am – open gym

noon – gym open for prayer

CORE       (compare 12-30-11)

5 rds for time:

PSYCHO

5 rds for time:

IGNITE

Stations: start where you want and complete as many reps as possible in 30 seconds. 5 seconds to rotate to next station and begin 30 second clock again.  The stations are jump rope, plank, leg raises, mt. climbers, sprawls. No matter where you start, keep the same order. Complete 5 full rotations. Rest 1 minute after every full rotation.

IGNITE Scaled

Perform the above workout taking more rest when needed. Stress working to your own intensity level.

CORE

AMRAP in 15 minutes:

PSYCHO

For time:

IGNITE

Stations: start where you want and complete as many reps as possible in 30 seconds. 5 seconds to rotate to next station and begin 30 second clock again.  The stations are jump rope, plank, leg raises, mt. climbers, sprawls. No matter where you start, keep the same order. Complete 5 full rotations. Rest 1 minute after every full rotation.

IGNITE Scaled

Perform the above workout taking more rest when needed. Stress working to your own intensity level.

Core and Ignite         (compare 1-28-12)

For time:

For time: 2 mile run   (compare 1-21-12)

Scale to 1 mile run

Scale further to 3 x 400m repeats @ relaxed pace w/ 1 to 2 minutes rest between.

The Story of the Rich Fool
Luke 12:16-21

“Then he told them this story: The farm of a certain rich man produced a terrific crop. He talked to himself: ‘What can I do? My barn isn’t big enough for this harvest.’ Then he said, ‘Here’s what I’ll do: I’ll tear down my barns and build bigger ones. Then I’ll gather in all my grain and goods, and I’ll say to myself, Self, you’ve done well! You’ve got it made and can now retire. Take it easy and have the time of your life!’

Just then God showed up and said, ‘Fool! Tonight you die. And your barnful of goods—who gets it?’

‘That’s what happens when you fill your barn with Self and not with God.’

Jesus told this story because two brothers began arguing over money. In Biblical times, the inheritance or at least most of it, went to the oldest son. The younger son had a problem with that. He wanted half the money. One thing is for sure. If there is an inheritance being dealt out, that means dad just died. The brother’s father just died and they’re arguing over money. Life is too short. Don’t forget what is most important, family and friends not money and things.

The story was pointed at the younger brother’s greed. There is more to greed than just money. One can be greedy for position, popularity, possessions etc. Greed is very self focused as evidenced in the story. Take another look and this time count the number of times the rich man says “I”, “I’ll,” “my” and “myself.” Within the first few sentences, he mentions himself ten times!

Greed clouds your spiritual priorities. This guy had no idea his life on earth was getting ready to end. He was so focused on himself and building bigger, better barns to store his wealth. In a few short hours none of that wealth would matter as he’d step into eternity and in eternity the only thing that matters is what you’ve done for the Lord.

“Only one life to live. Twill soon be past. Only what’s done for Christ will last” CT Studd (missionary).

Greed also clouds your spiritual vision. The younger brother called Jesus a teacher. Jesus was/is a teacher, but He is so much more than that. He is the Messiah, the King of Kings, the Prince of Peace, He is the Lamb of God, He is the Lord. Jesus was right there within arms distance of the younger brother, but the younger brother missed Him totally.  Greed blinded the brother from seeing who Jesus really was. In the same way, greed causes you to miss God; to miss how God is working in your life.

Greed is not easily satisfied. The lie from the enemy is, once you have the money, promotion, pay raise, popularity etc. you’ll be happy. Interestingly, the more you get the more you’ll want. Greed is a bottomless pit. Tom Brady, quarterback of the New England Patriots  (at the time of this writing) was interviewed by Steve Kroft of 60 minutes. Question, “Tom, how does it feel to have led the Patriots to an undefeated season and to be at the top of your game?” Tom’s answer was, “I don’t know. I feel like there is something else out therefor me, but I don’t know what.” Question, “Of your super bowl rings, which one is your favorite?” Brady’s answer, “The next one.”

People strive to get to the “top of their game” in life. I think that’s great. Personally, I want to be the best that I can be, but not for me, not even for my family. I want to be the best I can be for my Lord and Savior. I want my life to honor Him. I want no regrets when He calls me home. If you’re trying to achieve and amass the “stuff” of this world for your ego and personal accolades it will leave you feeling like, “there is something more out there.” If your achievements are for your own glory they will leave you feeling empty and asking, “What’s next?”

How do you know you are not storing up things for yourself? How do you know you are being rich towards God? Being rich towards God means you are generous with others. You allow your day, schedule and agenda to be interrupted as God brings unexpected appointments your way. You trust God with your finances which allows you the freedom to be giving towards others. As a follower of Christ, your greatest ability is your availability. Use those talents and abilities God has given you for His Kingdom work.

The challenge of this story is to stay away from the “I” mentality. There is a big difference between being rich towards yourself and rich towards God. Open yourself up to be used by God and be proactive about using your talents for Him and watch what God does in your life.

4 rds. each for time:
400m run
10 burpees
10 SDHP (choice)
10 thursters (choice)
Rest 1 minute

Rest 1 minute

Max rounds in 3 minutes of:
3 power cleans (choice)
6 Push ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Max rounds in 3 minutes of:
3 power cleans 135/95
6 hands up Push ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.