| 04/17/2020 |
|
Choose one of the following of Aerobic/Cardio Type Exercises:
3 Mile Run
4.25 Mile Walk
9 Mile Bike
4000M Row
The aim is NOT SPEED, it is to stay in the 40-60% effort/energy output for an active recovery day.
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 |
| 04/14/2020 |
|
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. |
26m 37s
Performed as RX |
| 04/06/2020 |
Dealers Choice II |
Complete 30 minutes of Aerobic/Cardio Exercise:
Run
Walk
Bike
Row
Unlike last week, the aim this week is to maintain yourself in the aerobic exercise zone. You are trying to stay in the 70-80% heart rate zone the entire 30 minutes. Time to build that aerobic capacity and endurance.
SCORING IS EASY
"1" IN REPS = COMPLETED THE 30 MINUTES
"0" IN REPS = YOU HAD TO STOP EARLY
|
1 reps
Performed as RX |
| 04/03/2020 |
The 750 |
As fast as possible complete:
100 Push Ups
150 Door frame Leg tucks
200 Squats
300 Seconds of Plank
Exercises can be broken up and completed in by any order and method of the athlete's choosing. You can do it straight through, rotate through exercises in any order, breaking it into pieces as large or small as you'd like.
The goal is do do it as FAST as possible, while maintaining safe form.
Scaled
100 6 Point Push Ups
150 Door frame Single Leg tucks
200 Half Squats
300 Seconds of static Supine Leg raise (down position of the Flutter Kick)
|
30m 32s
Performed as RX |
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