Arnel Liwanagan

Hometown:
Spanaway, WA
United States
Gym:
Courage G6
Gender:
Male
Age:
55
Height:
5' 4"
Weight:
155 lbs

Courage G6

Members:
45
Workouts Posted:
38
Address:
JBLM, WA
United States

Personal Records

Metcon
Fran:
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Grace:
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Helen:
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Cindy:
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FGB:
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Strength
Squat:
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Deadlift:
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Clean:
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Snatch:
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Jerk:
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Distance
Run 400m:
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Run 5km:
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Row 500m:
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Row 2km:
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Swim 500m:
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View All PRs

TrackMyPR member since March 24, 2020   -   40 workouts logged

Date Name Description Results
05/22/2020 Every Minute on the Minute This is a 10 min every minute on the minute workout. Conduct each round every minute, then rest until the beginning of the next minute.

4 x Jumping Knee tucks (standing knee raises)
5 x Crunches (crunches)
4 x Spiderman Pushups (modified pushups)
5 x Air Squats (half squats)

You must complete all the exercises to continue to the next round. Max is 10 rounds.

 10m 00s
Performed as RX
05/21/2020 Flexibility and Strength Yoga 30 Minute Yoga - https://www.youtube.com/watch?reload=9&v=No2u_Dq_9ho 1 reps
Performed as RX
05/20/2020 Bodyweight Pull II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 20 Mountain Climbers (modify as needed)
2. 20 Donkey Kick Leg Raises (modify as needed)
3. 20 Reverse Fly (modify as needed)
4. 20 Glute Bridges (modify as needed)
5. 20 Superman (modify as needed)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 3 rounds 19 reps
Performed as RX
05/19/2020 Cardio II Choose one of the following of Exercises:

2.5 Mile Run
3.25 Mile Walk (scaled)
8 Mile Bike (scaled)
4000M Row (scaled)

This is for time, so complete as fast as you can. Have a great cardio day!		 25m 00s
Performed as RX
05/18/2020 Bodyweight Push II AMRAP 15 minutes. Complete the exercises in order (scaled exercises are in the parentheses)

1. 10 Push-ups (modified push-up)
2. 10 Squat Jumps (half squats)
3. 10 Straight leg Chair Dips (bent leg chair dip)
4. 10 Incline Push-ups (modified push-up)
5. 20 Lunges 10 each side (half lunges)

One round complete, start back at exercise 1 and repeat until the 15 mins is up!
 5 rounds 10 reps
Performed as RX