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Athlete Date Sort Location Workout Name Description Results
Curtis Powell 06/02/2020 Courage G6 None 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.		 10 rounds 0 reps
Performed as RX
Curtis Powell 06/01/2020 Courage G6 None 2Mile Run 2.50 mi
Performed as RX
Curtis Powell 05/28/2020 Courage G6 None 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.		 10 rounds 0 reps
Performed as RX
Curtis Powell 05/27/2020 Courage G6 None 2mile Run 2.00 mi
Performed as RX
Curtis Powell 05/21/2020 Courage G6 None 30 Minute Yoga - https://www.youtube.com/watch?reload=9&v=No2u_Dq_9ho 30m 00s
Performed as RX
Curtis Powell 05/19/2020 Courage G6 None

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!

Comments:

THE SCORE WILL BE YOUR TIME, DO YOUR BEST AND FORGET THE REST!

 2.50 mi
Performed as RX
Curtis Powell 05/12/2020 Courage G6 None 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

Comments:

THE SCORE WILL BE YOUR DISTANCE; HOWEVER, STAY DISCIPLINE AND DO NOT PUSH PAST THE 80%. DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!

 45m 00s
Performed as RX
Curtis Powell 05/11/2020 Courage G6 None 2 MILE RUN 2.00 mi
Performed as RX
Curtis Powell 05/06/2020 Courage G6 None 2mile run 2.00 mi
Performed as RX
Curtis Powell 04/30/2020 Courage G6 None 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		 20m 00s
Performed as RX
Curtis Powell 04/24/2020 Courage G6 None 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 70-80% HR zone for a good cardio 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!

Comments:

DO NOT RACE THE DISTANCE, MAINTAIN HR INSTEAD!

 45m 00s
Performed as RX
Curtis Powell 04/22/2020 Courage G6 None

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

Comments:

Remember to hydrate and to eat well balanced meal this evening

 30m 00s
Performed as RX
Curtis Powell 04/21/2020 Courage G6 None

Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




Comments:

This is a timed event, however the goal is to complete all 5 rounds

 1m 00s
Performed as RX
Curtis Powell 04/20/2020 Courage G6 None 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.

Comments:

Remember: there are 30 movements per round for scoring purposes. If at 20 minutes you completed 13 full rounds, and completed 10 S/U and 6 P/U, your score would be 13 Rds\ 16 reps

 20m 00s
Performed as RX
Curtis Powell 04/16/2020 Courage G6 None Description:

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.

Comments:

SCORING:

"1" REP PER EXCERCISE COMPLETED WITHOUT REST, MAX TOTAL SCORE IS "20"

IF YOU HAVE TO STOP AND REST YOUR SCORE WILL BE THE AMMOUNT OF EXCERISES COMPLETED BEFORE RESTING.

AFTER YOUR REST, CONTINUE AND COMPLETE THE WORKOUT

 0m 30s
Performed as RX
Curtis Powell 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.

Comments:

This is intended to be a good slow start coming off the 4-Day weekend. Please do not over exert yourself, and discipline yourself to maintain the lower heart rate percentage throughout the workout.

 5.00 mi
Performed as RX
Curtis Powell 04/09/2020 Courage G6 None 1 MILE RUN
30X5 PYRAMID PUSH UPS
30X5 PYRAMID SQUATS
30x5 PYRAMID SITUPS
 1 reps
Performed as RX
Curtis Powell 04/08/2020 None None 3 Mile Run 3.00 mi
Performed as RX