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Athlete Date Sort Location Workout Name Description Results
Arnel Liwanagan 05/22/2020 Courage G6 Every Minute on the Minute 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.

 10m 00s
Performed as RX
Arnel Liwanagan 05/21/2020 Courage G6 Flexibility and Strength Yoga 30 Minute Yoga - https://www.youtube.com/watch?reload=9&v=No2u_Dq_9ho 1 reps
Performed as RX
Arnel Liwanagan 05/20/2020 Courage G6 Bodyweight Pull II 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!
 3 rounds 19 reps
Performed as RX
Arnel Liwanagan 05/19/2020 Courage G6 Cardio II 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!		 25m 00s
Performed as RX
Arnel Liwanagan 05/18/2020 Courage G6 Bodyweight Push II 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!
 5 rounds 10 reps
Performed as RX
Arnel Liwanagan 05/15/2020 Courage G6 Core HIIT 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)
 140 reps
Performed as RX
Arnel Liwanagan 05/14/2020 Courage G6 Flexibility Yoga 30 Minute Yoga:

https://www.youtube.com/watch?v=qULTwquOuT4 		1 reps
Performed as RX
Arnel Liwanagan 05/13/2020 Courage G6 Bodyweight Pull I 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!
 5 rounds 19 reps
Workout Scaled
Arnel Liwanagan 05/12/2020 Courage G6 Cardio I 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
4.40 mi
Performed as RX
Arnel Liwanagan 05/11/2020 Courage G6 Bodyweight Push I 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!
 6 rounds 10 reps
Performed as RX
Arnel Liwanagan 05/08/2020 Courage G6 Riley For time:

Run 1.5 miles
150 burpees
Run 1.5 miles
 54m 00s
Performed as RX
Arnel Liwanagan 05/07/2020 Courage G6 Yoga V 30 Min morning flexibility Yoga

https://www.youtube.com/watch?v=yyYlVOqgj0A		 1 reps
Performed as RX
Arnel Liwanagan 05/06/2020 Courage G6 Core Crusher 10 Rounds for Time:

10 Sit-ups
10 Plank Jacks
10 Door Frame Leg Raises
20 Standing Bicycle Crunch (alternating 10x each leg)
 27m 00s
Performed as RX
Arnel Liwanagan 05/04/2020 Courage G6 Leg Burn 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

 4 rounds 12 reps
Performed as RX
Arnel Liwanagan 05/01/2020 Courage G6 Core Crusher 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.
 20 reps
Performed as RX
Arnel Liwanagan 04/30/2020 Courage G6 Yoga IV We will be doing a Yoga workout for today

https://www.youtube.com/watch?v=GGJzZx4H2K4

This 20 minute video. This yoga will assist in adding strength and flexibility to the body.


Score is 1 rep that you did the video
 1 reps
Performed as RX
Arnel Liwanagan 04/29/2020 Courage G6 Modified 3 Rounds for Time:

Run 800m

50 Prone Rows (Think PRT)

50 Sit-ups

Scaled Events:

Walk (800M)/ Bike (2 miles) / Row (1000m)

Modified Prone Row

Crunches		 48m 00s
Performed as RX
Arnel Liwanagan 04/24/2020 Courage G6 Low and Slow 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 70-80% HR zone for a good cardio 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! 		3.60 mi
Performed as RX
Arnel Liwanagan 04/22/2020 Courage G6 Yoga III We will be doing a Yoga workout for today

https://www.youtube.com/watch?v=Pz5sO8b9G2o

This 30 minute video. This yoga will assist in adding strength and flexibility to the body.


Score is 1 rep that you did the video
 1 reps
Performed as RX
Arnel Liwanagan 04/21/2020 Courage G6 Sprints Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




 28m 00s
Performed as RX
Arnel Liwanagan 04/20/2020 Courage G6 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.		 19 rounds 20 reps
Workout Scaled
Arnel Liwanagan 04/17/2020 Courage G6 None 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
Arnel Liwanagan 04/16/2020 Courage G6 None 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
Arnel Liwanagan 04/15/2020 Courage G6 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.		 32m 00s
Performed as RX
Arnel Liwanagan 04/14/2020 Courage G6 None 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
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