Friday, May 22, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Every Minute on the Minute
Description:
This is a 10 min every minute on the minute workout. Conduct each round every minute, then rest until the beginning of the next minute.
4 x Jumping Knee tucks (standing knee raises)
5 x Crunches (crunches)
4 x Spiderman Pushups (modified pushups)
5 x Air Squats (half squats)
You must complete all the exercises to continue to the next round. Max is 10 rounds.
4 x Jumping Knee tucks (standing knee raises)
5 x Crunches (crunches)
4 x Spiderman Pushups (modified pushups)
5 x Air Squats (half squats)
You must complete all the exercises to continue to the next round. Max is 10 rounds.
Cooldown:
5 minutes of dynamic Stretching
Comments:
SCORING IS ROUNDS/REPS YOUR SCORE IS THE LAST COMPLETE FULL ROUND + REPS COMPLETED IN THE ROUND WHEN THE MINUTE ELAPSED. (5 complete rounds and 2 spiderman pushups when the minute elapsed = 5 Rounds / 11 Reps)
*Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is
*Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is
Performed by 1 athlete
Podium
Male RX:
10:00
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 21, 2020
Class:
Courage G6
Warmup:
Drink 8-16 oz Water
Workout Name:
Flexibility and Strength Yoga
Description:
30 Minute Yoga - https://www.youtube.com/watch?reload=9&v=No2u_Dq_9ho
Cooldown:
Drink 8-16 oz Water
Comments:
"1" Rep if you complete and "0" if you cannot
Performed by 3 athletes
Podium
Male RX:
3-way Tie
1 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 20, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Bodyweight Pull II
Description:
AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)
1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
Cooldown:
5 Minutes of Dynamic Stretching
Comments:
SCORING IS ROUNDS/REPS (5 complete rounds and 5 Donkey Kicks = 5 Rounds / 25 Reps)
*Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is!
*Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is!
Performed by 4 athletes
Podium
Male RX:
5+10reps
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, May 19, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Cardio II
Description:
Choose one of the following of Exercises:
2.5 Mile Run
3.25 Mile Walk (scaled)
8 Mile Bike (scaled)
4000M Row (scaled)
This is for time, so complete as fast as you can. Have a great cardio day!
2.5 Mile Run
3.25 Mile Walk (scaled)
8 Mile Bike (scaled)
4000M Row (scaled)
This is for time, so complete as fast as you can. Have a great cardio day!
Cooldown:
5 min walk to help bring down heart rate then complete the static stretching below:
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
Comments:
THE SCORE WILL BE YOUR TIME, DO YOUR BEST AND FORGET THE REST!
Performed by 5 athletes
Podium
Male RX:
19:52
Female RX:
Male Scaled:
Female Scaled:
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Monday, May 18, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Bodyweight Push II
Description:
AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)
1. 10 Push-ups (modified push-up)
2. 10 Squat Jumps (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Incline Push-ups (modified push-up)
5. 20 Lunges 10 each side (half lunges)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
1. 10 Push-ups (modified push-up)
2. 10 Squat Jumps (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Incline Push-ups (modified push-up)
5. 20 Lunges 10 each side (half lunges)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
Cooldown:
5 Minutes of Dynamic Stretching
Comments:
SCORING IS ROUNDS/REPS (5 complete rounds and 5 chair dips = 5 Rounds / 25 Reps) *Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is!
Performed by 5 athletes
Podium
Male RX:
5+20reps
Female RX:
Male Scaled:
Female Scaled:
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Friday, May 15, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Core HIIT
Description:
This is a 15 min core centric HIIT cycle. Conduct three simultaneous rounds of the following exercises. Each exercise is for 30-seconds, with 30-second break in between exercises. Count and record your reps for each exercise.
1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)
2. Bicycle Crunches (4 count exercise = 1 rep)
3. Mountain Climbers (4 count exercise = 1 rep)
4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)
5. Plank Jacks (4 count exercise = 1 rep)
1. High Plank to Low Plank (Start in high plank, down to low plank and up = one rep)
2. Bicycle Crunches (4 count exercise = 1 rep)
3. Mountain Climbers (4 count exercise = 1 rep)
4. Door Frame Leg Raises (Start in down position, up and back down = 1 rep)
5. Plank Jacks (4 count exercise = 1 rep)
Cooldown:
5 minutes of dynamic Stretching
Comments:
SCORING IS REPS ONLY; Count and record your reps after each exercise and tally up the total reps completed in all three rounds.
Performed by 5 athletes
Podium
Male RX:
183 reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 14, 2020
Class:
Courage G6
Warmup:
Drink 8-16 oz Water
Workout Name:
Flexibility Yoga
Description:
30 Minute Yoga:
https://www.youtube.com/watch?v=qULTwquOuT4
https://www.youtube.com/watch?v=qULTwquOuT4
Cooldown:
Drink 8-16 oz Water
Comments:
"1" Rep if you complete and "0" if you cannot
Performed by 5 athletes
Podium
Male RX:
5-way Tie
1 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, May 13, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Bodyweight Pull I
Description:
AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)
1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)
2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)
3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)
4. 20 (10 per side) Knee Tuck and Twist (crunches)
5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
1. 20 (10 per side) Single Arm Bent Over Row w/item weighing 10 lbs (modified w/o weight)
2. 20 (10 per side) Single Leg Romanian Dead Lift w/item weighing 10 lbs (Romanian deadlift w/o weight)
3. 20 Alternating Bicep Curls w/item weighing 10 lbs in each hand (Bicep Curls w/o weight)
4. 20 (10 per side) Knee Tuck and Twist (crunches)
5. 10 Side Lateral Raises w/item weighing 10 lbs in each hand (Side Lateral Raises w/o weight)
One round complete, start back at exercise 1 and repeat until the 15 mins is up!
Cooldown:
5 Minutes of Dynamic Stretching
Comments:
SCORING IS ROUNDS/REPS (5 complete rounds and 5 chair dips = 5 Rounds / 25 Reps) *Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is!
Performed by 6 athletes
Podium
Male RX:
4+18reps
Female RX:
Male Scaled:
5+19reps
Female Scaled:
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Tuesday, May 12, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Cardio I
Description:
Choose one of the following of Aerobic/Cardio Type Exercises:
45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)
The aim is to stay in the 70-80% HR zone for a good cardio day
45 Min Run
45 Min Walk (scaled)
45 Min Bike (scaled)
The aim is to stay in the 70-80% HR zone for a good cardio day
Cooldown:
Complete the static stretching below:
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
Comments:
THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!
Performed by 9 athletes
Podium
Male RX:
50.00 mi
Female RX:
Male Scaled:
3,200 m
Female Scaled:
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Monday, May 11, 2020
Class:
Courage G6
Warmup:
5 minutes of dynamic Stretching
Workout Name:
Bodyweight Push I
Description:
AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)
1. 10 Push-ups (modified push-up)
2. 10 Air Squats (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Decline Push-ups (modified push-up)
5. 10 Reverse Lunges (half lunges)
One round complete, start back at exercise 1 and repeat until the 15 mins are up!
1. 10 Push-ups (modified push-up)
2. 10 Air Squats (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Decline Push-ups (modified push-up)
5. 10 Reverse Lunges (half lunges)
One round complete, start back at exercise 1 and repeat until the 15 mins are up!
Cooldown:
5 Minutes of Dynamic Stretching
Comments:
SCORING IS ROUNDS/REPS (5 complete rounds and 5 chair dips = 5 Rounds / 25 Reps) *Reminder if you do scaled events, ensure you check the scaled box when filling out your score. Do your best and try not to take breaks, just because you are resting does not mean the clock is!
Performed by 7 athletes
Podium
Male RX:
6+10reps
Female RX:
Male Scaled:
6+16reps
Female Scaled:
Show All Results
Friday, May 08, 2020
Class:
Courage G6
Warmup:
5 MIns of Dynamic Stretching
Workout Name:
Riley
Description:
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Run 1.5 miles
150 burpees
Run 1.5 miles
Cooldown:
5 Mins walking, get your HR down prior to stretching
5 Mins of static stretching, holding each stretch for 20-30 seconds.
5 Mins of static stretching, holding each stretch for 20-30 seconds.
Comments:
Remember to hydrate and eat healthy over the weekend.
Performed by 6 athletes
Podium
Male RX:
47:20
Female RX:
Male Scaled:
Female Scaled:
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Thursday, May 07, 2020
Class:
Courage G6
Warmup:
Drink 8-16 oz Water
Workout Name:
Yoga V
Description:
30 Min morning flexibility Yoga
https://www.youtube.com/watch?v=yyYlVOqgj0A
https://www.youtube.com/watch?v=yyYlVOqgj0A
Cooldown:
Drink 8-16 oz Water
Comments:
"1" Rep if you complete
"0" if you cannot
"0" if you cannot
Performed by 11 athletes
Podium
Male RX:
11-way Tie
1 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Wednesday, May 06, 2020
Class:
Courage G6
Warmup:
5 Mins of Dynamic Stretching
Workout Name:
Core Crusher
Description:
10 Rounds for Time:
10 Sit-ups
10 Plank Jacks
10 Door Frame Leg Raises
20 Standing Bicycle Crunch (alternating 10x each leg)
10 Sit-ups
10 Plank Jacks
10 Door Frame Leg Raises
20 Standing Bicycle Crunch (alternating 10x each leg)
Cooldown:
5 Mins of Dynamic Stretching
Comments:
Rest if you must, but remember that the time keeps ticking!
Performed by 8 athletes
Podium
Male RX:
22:17
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Tuesday, May 05, 2020
Class:
Courage G6
Warmup:
5 MIN Dynamic Stretching; focus on legs and core
Workout Name:
Low and Slow
Description:
Choose one of the following of Aerobic/Cardio Type Exercises:
45 Min Run
45 Min Walk
45 Min Bike
30 Min Row
The aim is to stay in the 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg day.
THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!
45 Min Run
45 Min Walk
45 Min Bike
30 Min Row
The aim is to stay in the 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg day.
THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!
Cooldown:
5 MIN Cool Down Walk
5 MIN Dynamic Stretching; focus on legs and core
5 MIN Dynamic Stretching; focus on legs and core
Comments:
DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!
Performed by 10 athletes
Podium
Male RX:
2-way Tie
5.50 mi
Female RX:
Male Scaled:
1.00 mi
Female Scaled:
Show All Results
Monday, May 04, 2020
Class:
Courage G6
Warmup:
5 Mins of Dynamic Stretching. Ensure you get your legs loose and blood flowing.
Workout Name:
Leg Burn
Description:
AMRAP in 15 mins:
Each Round consists of:
1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises
30 Second Wall Sit between rounds
Each Round consists of:
1. 20 One legged Air Squats (10 each side)
2. 20 Walking Lunges
3. 20 Squat Jumps
4. 20 Calf Raises
30 Second Wall Sit between rounds
Cooldown:
Complete the static stretching below:
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
1. Standing Quad Stretch - 30 Secs each leg
2. Standing Calf Stretch - 30 Secs each leg
3. Hamstring Stretch (foot placed on chair) - 30 Secs each leg
4. Figure four stretch - 30 Secs each leg
On each stretch, slowly get deeper into the stretch with every breath. It should be slightly uncomfortable, but should not be painful.
Comments:
For each complete round score "1" point, if time runs out before completing the round, score is last competed round, plus reps in final round when time finished.
ie: If you complete 6 rounds and are 7 reps into the second exercise (walking lunges) your score would be:
6 Rounds and 27 Reps (all 20 reps from first exercise and 7 rep in the second exercise)
If time runs out while you are on the wall sit, complete the wall sit and score it as an entire round.
ie: If you complete 6 rounds and are 7 reps into the second exercise (walking lunges) your score would be:
6 Rounds and 27 Reps (all 20 reps from first exercise and 7 rep in the second exercise)
If time runs out while you are on the wall sit, complete the wall sit and score it as an entire round.
Performed by 6 athletes
Podium
Male RX:
6+1reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Friday, May 01, 2020
Class:
Courage G6
Warmup:
5 Min Dynamic Stretching; focusing on Core (abs, lower back, and hips)
Workout Name:
Core Crusher
Description:
This is a 10 min core centric, no break workout.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.
1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Leg Tuck and Twist (PRT Style)
9. Bear Plank (High plank except knees are at a 90 degree angle under the hips and two inches off the floor)
10. V-Ups (PRT Style)
Immediately start back at exercise 1 for round two.
Conduct two simultaneous rounds of the following exercises. Each exercise is done for 30 seconds, with no break in between, except to change positions.
1. High Plank
2. Scissor Kicks
3. Low Plank
4. Bicycle Crunches
5. Mountain Climbers (slow cadence)
6. Toe Touches (Laying on your back legs straight up, or slightly bent)
7. Plank Jacks (high plank w/ your legs and feet moving together then out, like a jumping jack)
8. Leg Tuck and Twist (PRT Style)
9. Bear Plank (High plank except knees are at a 90 degree angle under the hips and two inches off the floor)
10. V-Ups (PRT Style)
Immediately start back at exercise 1 for round two.
Cooldown:
5 Minutes of Stretching. Focus on stretching out the core, holding each stretch for 20-30 seconds. Continue to breathe throughout, and on each exhale try to get slightly deeper into each stretch.
Comments:
SCORING:
"1" REP PER EXCERCISE COMPLETED WITHOUT REST, MAX TOTAL SCORE IS "20"
IF YOU HAVE TO STOP AND REST YOUR SCORE WILL BE THE AMMOUNT OF EXCERISES COMPLETED BEFORE RESTING.
AFTER YOUR REST, CONTINUE AND COMPLETE THE WORKOUT
"1" REP PER EXCERCISE COMPLETED WITHOUT REST, MAX TOTAL SCORE IS "20"
IF YOU HAVE TO STOP AND REST YOUR SCORE WILL BE THE AMMOUNT OF EXCERISES COMPLETED BEFORE RESTING.
AFTER YOUR REST, CONTINUE AND COMPLETE THE WORKOUT
Performed by 7 athletes
Podium
Male RX:
5-way Tie
20 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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