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Athlete
Date
Location
Workout Name
Description
Results
Quinton Jackson
05/07/2020
Courage G6
Yoga V
30 Min morning flexibility Yoga
https://www.youtube.com/watch?v=yyYlVOqgj0A
1 reps
Performed as RX
Quinton Jackson
05/06/2020
Courage G6
Aerobic Movement
10 minute Run
2 minute stretch
3 times total
1 reps
Performed as RX
Quinton Jackson
05/06/2020
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 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg 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!
4.00 mi
Performed as RX
Quinton Jackson
05/06/2020
Courage G6
05/05/2020
For Time:
20 Odd-Object Rows
200m Run
40 Odd Object Ground to Shoulder
200m Run
40 Odd-Object Shoulder to Overhead
200m Run
20 Odd-Object Rows
Post time!
40m 00s
Performed as RX
Quinton Jackson
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)
46m 00s
Performed as RX
Quinton Jackson
05/05/2020
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 60-70% HR zone for a good cardio day and to move the lactic acid around from yesterdays leg 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!
2.00 mi
Performed as RX
Quinton Jackson
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 4 reps
Performed as RX
Quinton Jackson
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
6 rounds 1 reps
Performed as RX
Quinton Jackson
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
Quinton Jackson
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
Quinton Jackson
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
20m 00s
Performed as RX
Quinton Jackson
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
Quinton Jackson
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.
5 rounds 10 reps
Performed as RX
Quinton Jackson
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
Quinton Jackson
04/09/2020
Courage G6
Yoga II
We will be doing a Yoga workout again
https://www.youtube.com/watch?v=uC2Q6KynZi8
This is another beginners video, but is slightly longer then last year. 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
Quinton Jackson
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.
34m 00s
Performed as RX
Quinton Jackson
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.
10m 00s
Performed as RX
Quinton Jackson
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
Quinton Jackson
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
Quinton Jackson
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 00s
Performed as RX
Quinton Jackson
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
Quinton Jackson
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.
3 reps
Performed as RX
Quinton Jackson
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.
4 reps
Performed as RX
Quinton Jackson
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.
32 reps
Performed as RX