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:
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