Virtual Workouts!!!
Yoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
Strength:
E2MOM 12
5 Each Leg Goblet Bulgarian Split Squats (32×1)
Knee should not be touching the floor while pausing.
Conditioning:
5 Rounds
Work 3:00/Rest 1:00
AMRAP
16 Alternating Dumbbell or Kettlebell Hang Clean and Jerks
12 Air Squats
8 Push Ups
Pick up where you let off at the start of every work period.
| Monday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE |
| Tuesday | Yoga – 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE |
| Wednesday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE |
| Thursday | CrossFit – 12:00PM JOIN HERE Yoga – 5:30PM JOIN HERE |
| Friday | CrossFit – 12:00PM JOIN HERE Nutrition Seminar – 5:00PM JOIN HERE |
| Saturday | CrossFit – 10:00AM JOIN HERE |
| Sunday | Yoga – 10:00AM JOIN HERE |
Strength:
4 Rounds
:30 AMRAP Strict Press Right Arm
:30 AMRAP Strict Press Left Arm
:30 AMRAP Hang Power Snatch Right Arm
:30 AMRAP Hang Power Snatch Left Arm
1:00 Rest
Use a kettlebell, dumbbell, or any other weighted object. If you are using a barbell use the scheme below:
:45 AMRAP Strict Press
:15 Rest
:45 AMRAP Hang Power Snatch
1:15 Rest
Conditioning:
2 Rounds
40 Weighted Sit-Ups
60 Pistols (Fx: Weighted Reverse Lunge)
Virtual Classes!
Yoga – 10:00AM JOIN HERE
Strength:
Every 2:30 for 5 Rounds
8 Goblet squats (:10 Pause at Bottom of Each Rep)
Conditioning:
3 Rounds
30 Dumbbell Thrusters (15L/15R)
30 Burpees Over the Dumbbell
If you do not have a dumbbell, you can use a kettlebell/barbell or any other weighted object. Complete all 15 reps on one arm before switching to the other.
Virtual Classes!
CrossFit – 10:00AM JOIN HERE
Conditioning:
E2MOM 40
1: Run 400m or :50 out/:50 back
2: AMRAP Pull Ups
3: 30 Box Jumps or Tuck Jumps
4: AMRAP Strict Handstand Push Ups
5: Rest
If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located.
Virtual Classes!
CrossFit – 12:00PM JOIN HERE
Strength:
EMOM 10
1: Wall Sit
2:Rest
Conditioning:
For Time:
5 Rounds
20 Sit Ups
20 Arch Extensions
Every 1:30 including 0:00 perform 20 High Knees
Virtual Classes!
CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
“Bert”
For time:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
Virtual Workouts!!!
Yoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
Strength:
3 Rounds
2 – 4 – 6 – 8 – 10 – 12…
Push Ups
After each set of push ups, hold plank a high plank for :10. Continue up the ladder until you fail on either the push ups or the plank. Rest 2:00 after each round.
Conditioning:
For Max Distance
10 Rounds
Run or Row 1:30/Walk 1:30
If your run route is not a loop, after the fifth round, turn around and head back towards where you started.
