Thursday- Skill Day


Thursday- Skill Day

Warm Up

1k Row
800m Run


20 min to find max Clean

Gymnastic Skill work


On a pull up bar complete:

1 Front Lever (5 second hold, or as long as possible)…Sub 20 sec Hollow Hold
2 Skin the Cats + (Sub 6 candle sticks)
3 Muscle ups (or 6 pull ups) +
4 Strict TTB

Rest as needed between sets


1. Bullet proof shoulders


2. Front squats
A) heavy 3 rep

B) 2x 10 @50-60%


Once you were dead because of your disobedience and your many sins. You used to live in sin, just like the rest of the world, obeying the devil—the commander of the powers in the unseen world. He is the spirit at work in the hearts of those who refuse to obey God. All of us used to live that way, following the passionate desires and inclinations of our sinful nature. By our very nature we were subject to God’s anger, just like everyone else.

But God is so rich in mercy, and he loved us so much, that even though we were dead because of our sins, he gave us life when he raised Christ from the dead. (It is only by God’s grace that you have been saved!) For he raised us from the dead along with Christ and seated us with him in the heavenly realms because we are united with Christ Jesus. So God can point to us in all future ages as examples of the incredible wealth of his grace and kindness toward us, as shown in all he has done for us who are united with Christ Jesus.

God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. Salvation is not a reward for the good things we have done, so none of us can boast about it. For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.

– Ephesians 2:1-10