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JASON MILLER 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
JASON MILLER 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
JASON MILLER 04/08/2020 Courage G6 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
JASON MILLER 04/06/2020 Courage G6 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
JASON MILLER 04/03/2020 Courage G6 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
JASON MILLER 04/01/2020 Courage G6 April Fools! 5 Rounds of:

- 5 Min Jog (50-60% MHR)
- 25 Air Squats
- 25 Sit-ups
- 10 Burpees
- 60 Second Sprint (Max Effort)

***Modified***

5 Rounds of:

- 6 Minute Walk/Bike/Row (70-80% MHR)
- 25 Half Squats
- 25 Crunches
-10 Six Point Push-ups

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
JASON MILLER 03/30/2020 Courage G6 Dealers Choice Complete 45 minutes of Aerobic/Cardio Type Exercise:

Run
Walk
Bike
Row

The aim is to stay in the 50-70% heart rate zone, which keeps you in the healthy heart and fat burning zones.

TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE 45 MINUTES, OR A "0" IF YOU HAD TO STOP EARLY.		 1 reps
Performed as RX
JASON MILLER 03/27/2020 Courage G6 Tabata Something Else For Reps -

8 Rounds, 20 seconds on, ten seconds of rest:
Push Ups
Plank
Doorframe Reverse Crunch
Burpees

Example:
Time starts. 20 seconds max effort pushups, followed by 10 seconds total rest. Repeat for 8 rounds. Repeat cycle with Planks, then crunch, then burpees.

CAPTURE YOUR SCORES AFTER EACH ROUND PER EXERCISE. YOU SCORE 1 IF YOU HAD CONTINUOUS EFFORT, 0 IF YOU RESTED. MAX TOTAL FOR EACH EXERCISE IS 8 POINTS, OVERAL MAX IS 32 POINTS. Easy!

DOORFRAME REVERSE CRUNCH:
While lying supine with legs fully extended, grab a doorframe and tuck your knees to your chest, then return to full extension. Do not let your feet rest or drag on the floor.

Scaled:
Same time pattern, replace with:
Six point pushup
Six point single leg extension (20 second hold, alternating sides)
Doorframe single leg tuck (pull your heel towards your butt, alternating sides)
Squats/Half-squats

NOTE:
There are quite a few free apps that come built in with Tabata timers - WODLog, WODBox, the list goes on. Much less stressful than trying to watch a clock.		 27 reps
Performed as RX