hilliard 7/5 Monday #112

record board challenge

Squats :90

core circuit 30/30, 50/10

1. russian twists

2. sky divers

3. bridge pikes

4. verticals

5. crab bridge

rest 60

Stations 60/60

1. Band shuffle/squat/press

2. Kettlebell swings

3. mountain stretchers

4. hindu pushups

5. bicycles

6. crab hold

7. Band squat thrusts

8. MB wood choppers

Tuesday 7/6- Sly’s Birthday  #113

Tabata 15/15

1. squats/pushups/Squat hold/pushup hold

2. diamond cutters/mountain climbers/jumping jacks/monkey squat thrusts

The Sly Dice Game 15:00

1. Rocky Punches x 50

2. Gonna FLy Now burpees x 10

3. Band Rambos x25/25

4. Rocky Sit-ups (modified) x 12

5. eye of the tiger pounces x 20

6. Your Worst nightmare wall walks x :30

Core- 30/30

1. bridge

2. russian twists

3. leg lifts

repeat until end of class

Wednesday #114 7/7

The SLy Dice Dice Game 15:00

1. Rocky Punches x 50

2. Gonna FLy Now burpees x 10

3. Band Rambos x25/25

4. Rocky Sit-ups (modified) x 12

5. eye of the tiger pounces x 20

6. Your Worst nightmare wall walks x :30

Stations 60/60

1. band shuffle/squat/press

2. KB skull crushers and pullovers

3. forward lunges

4. hindu pushup

5. high knee sprints

Thursday 7/8  #115

3:00 mini circuit-:60 rest

1. jumping jacks/russian twists/squats

2. calf raises/mountain climbers/band curls

3. KB High pull/speed jumps/walking lunges

4. band triceps extension/ 1-leg hip pop ups/ Contralateral SLDL

5. Squat jump/ inchworm pushups/ band row

6. KB Swing/ crab dance/ diamond cutters

Tabata- Squats and hindu pushups

Core 40/20

1. side bridge up down

2. “”"”"”

3. elephant walks

4. hip thrust

rest 60 repeat until end

Friday 7/9  #116

Card Game 10 minutes- multiply each card by 2- jack 11, queen 12, king 13, ace 14

Clubs- monkey jumps

Spades- band overhead press

dimaonds- diamond cutters

hearts- squat jumps

Stations 30/30, 50/10 rest of time, last 6 minutes go to continuous 30′s for 2 times and rest :60 in between

1. Sprint in place

2. band punching

3. forward lunges

4. negaitive pushups

5. bear crawl

6. bridge up down

7. band seated rows

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• January 19, 2010 -- Card Game with double round of stations
• August 13, 2010 -- Week 2, Phase 7 Workouts- Sly Game is back! Squat Thrust Record Board and more!
• May 26, 2010 -- 300 Spartan workout
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!