| 04/20/2020 |
Happy Monday! |
20 minutes, as many reps as possible (AMRAP)
10 Sit-ups
10 Push-ups
10 Squats
Set a timer for 20 minutes, and complete as many rounds/reps as possible before time ends. |
0 rounds 16 reps
Performed as RX |
| 04/16/2020 |
|
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. Crunches
9. High to Low Plank (slow cadence)
10. Heel Tap Crunches (laying on your back, feet on the ground, legs at a 90 degrees. Alternate side to side taping your heel with the hand on that side)
Immediately start back at exercise 1 for round two.
|
20 reps
Performed as RX |
| 04/15/2020 |
Mini Muprh |
As fast as possible complete:
1/2 mile run
50 Pushups
100 Situps
150 Squats
1/2 mile run
Pushups, situps and squats can be partitioned as the athlete sees fit.
Alternative exercises are 6 point pushups, crunches or doorframe leg tucks, half-squats or lunges. |
30m 00s
Performed as RX |
| 04/14/2020 |
|
Complete one of the following of Aerobic/Cardio Type Exercises:
4 Mile Run
5 Mile Walk
12 1/2 Mile Bike
5000M Row
The aim is NOT SPEED, it is to stay in the 50-70% heart rate zone for an extended period of time/distance. This keeps you in the healthy heart and fat burning zones and will help build up endurance.
TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE DISTANCE, OR A "0" IF YOU HAD TO STOP EARLY. |
1 reps
Performed as RX |
| 04/08/2020 |
If youre gonna be slow, youre gonna get strong |
Choose your record APFT event and complete the following in the fastest time possible:
2 mile run with a repeating two minute timer. Every time the timer sounds, do five burpees.
2.5 mile walk with a three minute timer. Every time the timer sounds, do five burpees.
6.2 mile bike with a three minute timer. Every time the timer sounds, do five burpees.
Substitute 10 push ups if burpees are prohibitive. Substitute 15 6 point push-ups if normal pushups are prohibitive. |
30m 00s
Performed as RX |
View All PRs
Like TrackMyPR on facebook