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Martin Alvarez 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.		 0 rounds 16 reps
Performed as RX
Martin Alvarez 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
Martin Alvarez 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.		 30m 00s
Performed as RX
Martin Alvarez 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
Martin Alvarez 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. 		30m 00s
Performed as RX
Martin Alvarez 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. 		35m 00s
Performed as RX
Martin Alvarez 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
Martin Alvarez 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)
 1h 15m 00s
Performed as RX
Martin Alvarez 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
Martin Alvarez 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
Martin Alvarez 03/31/2020 Courage G6 None Every minute on the minute for 15 minutes! Once you have completed the round you rest until that minute is complete and the next round starts.

Reps - exercise (alternate/scaled exercise)
10 - Air Squats (half squats)
10 - Pushups (six point pushups)
10 - Crunches

Score is one point per round, max score 15 points/rounds. If you fail to complete all exercises and reps in the one minute, your score is the last fully completed round, plus the reps you completed up to the failed round (ie: 13 complete rounds, 10 air squats and 7 pushups in the failed round = 13 rounds 17 reps)

Bonus Round (no bonus round for scaled w/back or abdominal issues)
If you complete all 15 rounds, then you will do a plank for 2 mins(120 secs). You will score each second as a rep. (ie. 15 complete rounds, and 90 secs plank = 15 rounds 90 reps)
 15 rounds 0 reps
Performed as RX
Martin Alvarez 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
Martin Alvarez 03/26/2020 Courage G6 None Three Rounds:

20 One-Legged Squats (10 each leg)
10 Push-Ups
20 Bodyweight Squats
10 Dips (Chair or Stool)
20 Walking Lunges (10 each leg)
30 Second Plank		 8m 32s
Performed as RX
Martin Alvarez 03/25/2020 Courage G6 None 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 22m 37s
Performed as RX
Martin Alvarez 03/24/2020 Courage G6 Benny As many rounds and reps as possible in 20 minutes of:

10 pushups
10 situps
15 squats

Modifications:
Six point pushups
Single Leg extensions
Half squats or calf raises		 12 rounds 0 reps
Performed as RX