Sunday

March 29, 2020

Warm up:

:20 seated tricep stretch L/R

:20 wall pec stretch L/R

10 air squats

10 walk out plank with alt shoulder taps

20 pair mountain climbers

x 2 rounds

 

then:

 

For Time:

50m walking lunge (about 18-20 steps)

50 glute bridges

50 sit ups

50 dips off box or chair

50m walking lunge

50 dips off box or chair

50 sit ups

50 glute bridges

50m walking lunge

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Saturday, March 28, 2020

March 28, 2020

"Bert"

 

For time:

50 Burpees

400m run

100 Push-ups

400m run

150 Walking Lunges

400m run

200 Air Squats

400m run

150 Walking Lunges

400m run

100 Push-ups

400m run

50 Burpees

 

Scaled:

For time:
40 Burpees
400-m Run
80 Push-Ups
400-m Run
120 Walking Lunges
400-m Run
160 Air Squats
400-m Run
120 Walking Lunges
400-m Run
80 Push-Ups
400-m Run
40 Burpees

 

Extra Scaled:

 

For time:
20 Burpees
200-m Run
30 Knee Push-Ups
200-m Run
40 Walking Lunges
200-m Run
50 Air Squats
200-m Run
40 Walking Lunges
200-m Run
30 knee Push-Ups
200-m Run
20 Burpees

 

*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.

 

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Friday, March 27, 2020

March 27, 2020

Warm-up:

:30 pigeon pose L/R

:30 Downward dog

20 pair mountain climbers

10 walk out push-up with shoulder tap

x 2 rounds

 

then:

 

10 rounds FT:

30 DU or 40 Jumping Jacks
30 KBS
30 Wall Ball or Thruster
10 box jumps or Weighted Step Ups

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