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Kayle Ticas 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
1.00 mi
Performed as RX
Kayle Ticas 05/08/2020 Courage G6 Riley For time:

Run 1.5 miles
150 burpees
Run 1.5 miles
 60m 00s
Performed as RX
Kayle Ticas 05/07/2020 Courage G6 Yoga V 30 Min morning flexibility Yoga

https://www.youtube.com/watch?v=yyYlVOqgj0A		 1 reps
Performed as RX
Kayle Ticas 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
Kayle Ticas 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. 		60m 00s
Performed as RX
Kayle Ticas 04/07/2020 Courage G6 Pyramids For time:

Two rounds Pyramids of ten for:
Pushups
Situps
Squats

First round is 1, then 2...until you reach ten.
Second round is 10, then 9...until you reach one.

Substitute six point pushups, crunches or door frame leg tucks, and half squats or chair assisted squats. 		30m 00s
Performed as RX
Kayle Ticas 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
Kayle Ticas 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)
 2h 0m 00s
Performed as RX
Kayle Ticas 04/02/2020 Courage G6 Yoga (Beginners) We will be doing a Yoga workout to help stretch and relax the body.

https://www.youtube.com/watch?v=L4Z7lix6Qao

This is a beginners video, and will assist as we add in other yoga days later

Score is 1 rep that you did the video		 1 reps
Performed as RX
Kayle Ticas 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.		 5 reps
Performed as RX