Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
7/19 #129 Monday Hilliard
Record board- squats :90
Continuous 30’s
1. v-ups
2. hindu pushups
3. 1-handed burpees
4. Jumping jacks
repeat 2x
Stations 40/20, 50/10, 60/15
1. band bridge rows
2. grape smash thrust
3. crab dance + jump
4. bear crawl
5. x-band walk
6. Kettlebell bottoms up clean and press
Tuesday 7/20 hilliard #130
Stations 40/20, 50/10- rest 1:00 after 1st 5, then 2:00 after 2nd 5. Repeat until end
1. Band Clean and Press
2. Pullups
3. side bridge (switch ½)
4. Wall Holds
5. Crab
6. Frog
7. Band Upright Row
8. Hip thrust
9. Band punches
10. split jacks
Wednesday 7/21 Hilliard #131
Band strength 50/10, 60/15
1. band seated rows
2. band punching
3. squat pull aparts
4. split squats
5. band high pulls
Stations 50/10, 30/5
1. MB side throws
2. MB Side throws
3. sliders
4. bridge pikes
5. KB high pulls
6. negative pushups
Thursday and Friday 7/22 and 7/23
Note card game
Downtown Monday 7/19 #132
Record board- squats :90
Continuous 30’s
1. v-ups
2. hindu pushups
3. 1-handed burpees
4. Jumping jacks
rest :30 repeat 1x
Stations 50/10, 60/15- rest 2:00 repeat until end
1. band bridge rows
2. grape smash thrust
3. crab dance + jump
4. bear crawl
5. x-band walk
Wednesday Dtown 7/21 #133
Band strength 50/10, 60/15
1. band seated rows
2. band punching
3. squat pull aparts
4. split squats
5. band high pulls
Stations 50/10, 30/5
1. Band Rambos
2. wall holds
3. sliders
4. bridge pikes
5. Lateral Band Shuffles
6. negative pushups
Thursday 7/22 #134 Dtown
Stations 40/20, 50/10- rest 1:00 after 1st 5, then 2:00 after 2nd 5. Repeat until end
1. Band Clean and Press
2. Pullups
3. side bridge (switch ½)
4. Wall Holds
5. Crab
6. Frog
7. Band Upright Row
8. Hip thrust
9. Band punches
10. split jacks
