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

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• May 26, 2010 -- 300 Spartan workout
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!

Hilliard-

note card game- Easy enough

Downtown
Gasser- 40/20, 50/10, continous 30′s

1. grape thrusts
2. undetaker situps
3. squat burp mule thrust
4. band bridge
5. SLDL jumps

stations 60/60, 40/20
1. overhead band press
2. undetaker situps
3. squat burp mule thrust
4. band bridge
5. triple knee pushup bridge
6. SLDL jumps

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Stations 40/20, 60/60
1. MB Quadruple Press
2. Scissor Lunge
3. Sidewinder Mountain Climbers
4. Slider pushes
5. Duck Walk
6. Band rambos
7. 1-legged hip pop ups
8. Band shuffles

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• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• March 1, 2010 -- 5-Exercise Circuits and the Card game
• February 1, 2010 -- Make-Up Evening Class- Strength and Gasser + FAt Blasting Stations!
• January 4, 2010 -- Welcome Back! 2010! Core, gassers, and stations!
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun

Tabata
Squat and pushup
Diamond cutter and crab dance

Core 50/10
Leg lifts
1-leg crab bridge
Russian twists
Side bridge side bridge

Stations 40/20 x 2
1. Mb side throws
2. Face pulls band
3. One leg squat hold
4. Bronco squat thrusts
5. Agility ladder hand buzz saw
6. Kb bottoms up press

Wednesday dtwon 5/5 #71
Record board challenge
Pushups :30

Gasser circuit 40/20
1. high knee runs
2. squat thrust
3. mountain climbers
go through 2x no rest

stations 60/60, 50/10
1. jumping jacks
2. bear crawl
3. side bridge up/down (switch half way)
4. speed jumps
5. Band pull aparts

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• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• April 7, 2010 -- Nasty Core/Gassers and 60/60 Stations
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• June 21, 2010 -- Note card game and stations- See you next Monday!
• May 26, 2010 -- 300 Spartan workout

4:00 mini circuits ladder style
Band rows and squat jumps
Burps and jumping jacks

Stations 60/60
1. Kb oh rev lunge
2. In hworms.
3. Slider Mtn climbers
4. Pullips
5. Wall holds
6. Kangaroo
7. Band walks
8. Sldl

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• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• June 21, 2010 -- Note card game and stations- See you next Monday!
• March 16, 2010 -- Dice Game and 60/60 with some fat burning bridges
• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• June 9, 2010 -- Trisets- 30/60/90- Choose Wisely

Don’t forget to register for the next session of Kettlebell Khaos

40/20 Core
1. Diamond Cutters
2. Russian Twists
3. Superman Holds
4. Bicycles
5. Kettlebell Hot Potato

60/60
1. Kettlebell Jerk
2. Jerk
3. Snatch
4. Snatch
5. High Pull
6. High Pull
7. Renegade Hold
8. Renegade Hold
9. Renegade Row
10. Renegade Row
11. Pushups

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• April 6, 2010 -- Khaos- Kettlebell Strength, Snatch Endurance and 50/10
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• June 3, 2010 -- KK- Couplet Tabata’s and Stations
• May 27, 2010 -- Turkish get-ups and stations

Core/Gasser 50/10
1. Jumping Jacks
2. Pushup Burps 3/3
3. Reverse Crunch
4. Mountain Climbers
5. Agility Hops
repeat 2x

Stations 60/60
1. Band Shuffles
2. Bronco Squat Thrusts
3. Super Lunges
4. Pushup Bridge triple knees
5. Crab Walk Dance Jumps

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• April 28, 2010 -- Downtown Fitness Bootcamp
• March 23, 2010 -- Tabata, Gassers, and Double Up Stations

Stations 60/60, 30×4
1. Overhead Press RBC
2. Army crawl bridge
3. dimwitted catipillars
4. butt kicks
5. kb swings 1-h
6. Band snatch
7. vertical jumps
8. gorilla walks

tabata partner bands
squat and row
baseball swings and hold

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• May 5, 2010 -- Tabata, Core, Record board, stations
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• April 7, 2010 -- Nasty Core/Gassers and 60/60 Stations

30/30, 40/20, 60/60

1. Pushups

2. Kettlebell Snatch

3.. Rows

4. Kettlebell Swings

5. Kettlebell high Pulls

6. Bicycles

7. clean and jerk

8. Squat Jump

9. Squat thrusts

10. Mountain climber

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• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
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• May 25, 2010 -- Khaos- Swings and Squats and Lockouts- The iron is back!
• May 13, 2010 -- KK- Dice Game and Core
• April 27, 2010 -- Khaos- Cleans and Tabata

Gassers 30 x 4
1. High Knee Sprint
2. Side winder mountain climbers
3. Squats
4. Jumping jack burps
x 3

Butt Blaster 30/30, 20/10
1. 1-leg hip pop ups
2. 1-leg hip pop ups
3. scissor lunge
4. good mornings

Stations 60/60
1. Kettlebell Halo Squats
2. Band Pull aparts
3. Up Downs
4. Band Good mornings
5. Superman Holds
6. Any Exercise from today

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• June 21, 2010 -- Note card game and stations- See you next Monday!
• May 26, 2010 -- 300 Spartan workout