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Jason Bryan 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
3,200 m
Workout Scaled
Hannah Powers 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 32m 00s
Performed as RX
Harb Harb 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 60m 00s
Performed as RX
Aung Kyaw 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
3.20 mi
Performed as RX
Shawna Cole 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 30m 00s
Performed as RX
Tyler Johnson 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 16m 03s
Performed as RX
Deion Talton 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 22m 00s
Performed as RX
Catherine Trisch 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 28m 02s
Performed as RX
Chulho Kim 05/12/2020 56th Army Band Pullup/Jerk/pistol Weighted pullups
3-3-2-3-3
25lbs

5xEMOM 90sec
2 power Jerks
135-155-165-175-185

18min AMRAP
3 HSPUs
6 Pullups
9 Pistol squats(single leg squat)
11RDS&9reps

100 situps for time
5 burpees every on the min.
Begin with 5 burpees
Time: 5:35		 1h 10m 00s
Performed as RX
Jacob Bittner 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 30m 00s
Performed as RX
Sam Torrence 05/12/2020 Farm Fitness None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs @ 20/14
Partner 2 - 5 KB Swings @ 50/35
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 409 reps
Performed as RX
Bubba Hester 05/12/2020 Farm Fitness None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs @ 20/14
Partner 2 - 5 KB Swings @ 50/35
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 409 reps
Performed as RX
Wyatt Hester 05/12/2020 Farm Fitness None Two partner Team workout

20 minute AMRAP for total reps:
Partner 1 - Wallballs @ 20/14
Partner 2 - 5 KB Swings @ 50/35
Switch EMOM

Team total is number of wallballs completed. 1 burpee for every rep under 300 at the end of the workout.		 325 reps
Performed as RX
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
Travis Leabo 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
3.00 mi
Performed as RX
Justin Mcgee 05/12/2020 Courage G6 Pure cardio Insanity pure cardio 34m 00s
Performed as RX
Matthew Schmitt 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
4.50 mi
Performed as RX
Gretchen P 05/12/2020 Sheepdog CrossFit None 20 min UBE 20m 00s
Performed as RX
Eric H 05/11/2020 Farm Fitness None From 0:00 to 4:00...
Run 600 meters
Max Burpees

From 4:00 to 8:00...
Run 400 Meters
Max Air Squats

From 8:00 to 12:00...
Run 200 Meters
Max Sit-Ups 		151 reps
Performed as RX
Chris Torrence 05/11/2020 Farm Fitness None From 0:00 to 4:00...
Run 600 meters
Max Burpees

From 4:00 to 8:00...
Run 400 Meters
Max Air Squats

From 8:00 to 12:00...
Run 200 Meters
Max Sit-Ups		 137 reps
Performed as RX
Sam Torrence 05/11/2020 Farm Fitness None From 0:00 to 4:00...
Run 600 meters
Max Burpees

From 4:00 to 8:00...
Run 400 Meters
Max Air Squats

From 8:00 to 12:00...
Run 200 Meters
Max Sit-Ups		 105 reps
Performed as RX
Eli Hines 05/11/2020 Farm Fitness None From 0:00 to 4:00...
Run 600 meters
Max Burpees

From 4:00 to 8:00...
Run 400 Meters
Max Air Squats

From 8:00 to 12:00...
Run 200 Meters
Max Sit-Ups		 186 reps
Performed as RX
Wyatt Hester 05/11/2020 Farm Fitness None From 0:00 to 4:00...
Run 600 meters
Max Burpees

From 4:00 to 8:00...
Run 400 Meters
Max Air Squats

From 8:00 to 12:00...
Run 200 Meters
Max Sit-Ups		 191 reps
Performed as RX
Sylvain Tessier 05/11/2020 None Crazy Man Workout 12 min AMRAP
10 air squats
10 push ups
10 crunches
10 side to side crunches		 12 rounds 10 reps
Performed as RX
Sylvain Tessier 05/11/2020 None None Treadmill - 3.5 mph
Work up to 12 incline @ 5 min then 2, 3, 4, 5, 6 minutes of work broken up with 1 minute of rest @ 6 incline before moving to next level of time at 12 incline		 30m 00s
Performed as RX
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