Deadlift (Slow and controlled tempo (3:3) MB Slams (FAST AS YOU CAN)
Go heavy, for you. That may be 8kgs or it may be 80kgs. However, you MUST be able to handle the load for 40 seconds over 10 sets. You may increase weight SET by SET if need be Core60/60 3 sets 6 minutes Swiss ball crawls
Thursday 29th December
Brett-o
Focus Band sprints – FUN!
Workout Five rounds for time of: 40 Double-Unders 20 Kettlebell swings 10 Pullups
Core 60/60 3 sets - 6 mins PNF – Squat
Friday 30th December
Karen: Christmas Deadlift Theme
FocusFoam Rolling /Stretching
Workout Run 800 meters 15 Hang squat snatch Run 400 meters 15 Squat snatch from mid-thigh Run 200 meters 15 Squat snatch
Core MB RotoationsProne Cobra
Saturday 31st December
Focus 10m Sprint intervals –Max laps in 60 seconds60 on 60 off (two groups)
Workout (25 minutes) Speed and power 20:40 – 5 sets Push Press KB Swings Touch Jumps Rope Shakes MB Slams
Deadlift Pushup With Rotation (alternate sides for 30 seconds) Floor Press with KB/DB (Advance: Rotation) (no rest between sides) Plank positing - Knees touch elbows (bring your knees up to touch elbow)
Core 3 sets (6 minutes)
Swiss ball hugs - with rotation from side to side Hip extension
Wednesday 21st of December
Focus Ring holds accumulate time over 3 attempts
Workout - Speed and Power
Every Minute On The Minute (EMOM) (20 minutes)
7 DB Burpees 8 Intervals 9 KB swings 10 K2E 20 Air Squats
*Get reps done as fast as possible. With remaining time, rest.*
Core 3 sets (6mins)
Skipping Rope
Thursday 22nd of December
Focus Foam Roll/Tennis Ball/Stretch
Workout - Strength
10-1
Squat Press Turkish Get Ups (total - not each side) V- Style Sit Ups
Core Pron Cobra Russian Twist
Friday 23rd of December
Focus Teams of 2 - Farmers Carry max intervals in 3:00min
Workout - Uni-lateral Strength (24 minutes)
30/30 - 8 sets (No REST - Swap & Go!)
Bent Over Row Plate to chest - Lateral Lunge Rotation Pull on Rings or UI
Nathan & Belinda recenlty got back from a 6 week holiday and they were rep'in Ho-Fo around the world!
Focus - 10 mins
Mobility of the shoulder – Band Resistance – Distraction
Workout - 35-40 min cutt off
ENDURANCE
2-4-8-16-24-24-16-8-4-2
KB Swings T2B Burpee Box Jump or Step-Up (alternate legs)
Note: Volume - 108 reps per movement and 324 reps for total workout. Pick an appropriate weight for this level of volume.
Core – 6 mins (60/60) SB Wrestling
Tuesday – 13.12.2011
Nolita - Ring Pulls. Nolita has been a member here for quite some time now. She loves the gym and the people in it. She travels over 30mins twice a week to come train with us all! Talk about commitment! You're awesome Nolita!
Focus - 10mins
Mobility of the hip flexor – Band Resistance
Workout
HYPERTROPHY – MetabolismBuilding! 10 sets X 10 reps
Front Squat Pull-Up
Note: Work at your own pace. Rest when needed. Remember you want to challenge your 10 rep maximum for most of the 10 sets. So take rounds 1-3 light and easy then start to increase difficulty of each round from 4 to 10 for best results.
Core - 6mins (60/60)
Side Plank – Hip lifts
Wednesday – 14.12.2011
Would like to congratulate Anne for making the GRAND FINAL of her tennis tournament (good luck) and also congratulations on your jumping pull-ups from Saturday. Massive Improvement!
Focus - 10mins Sled Intervals 2 teams – Max Sled Push/Pull in 7 minutes.
Workout
INTERVAL STRENGTH 30/30 – 6 rounds (24mins)
Bicep Curl Squat Pushup on Rings SDHP Lateral Lunge Press
Core - 6mins (60/60)
SB Crunch Palms to elbows
Thursday - 15.12.2011 9:30am group - KB Lunges and Pushups
Focus
Rope Shakes - 5 rounds - 30 seconds of work each round
No focus – This workout will take a while to teach and to perform.
Workout
MAX STRENGTH
1st set 5rm Deadlift
(rest 1:30 min)
2nd Set 10 x Dumbbell Burpees
(rest 1:30 min)
3rd set 5rm Deadlift
(rest 1:30 min)
4th set Max Time HOLD On Bar Hang
(rest 1:30 min)
5th Set 5rm Deadlift
(rest 1:30 min)
6th Set Max Hold Wall Sit
(rest 1:30 min)
7th 1 rope climb or 15 X back to Standing rope climbs
(rest 1:30 min)
8th Set 5rm Deadlift
(rest 1:30 min)
9th Set 16 alternating left and right Turkish-get-ups
(rest 1:30 min)
10th set 5rm Deadlift
(rest until tomorrow! Haha)
Form is held above ALL – NO rounding of the spine AT ALL will be tolerated. If a person does not have spinal awareness then they will be held at a weight that they can manage for 5 reps for all sets.
This is a timed workout. If you complete theround of 21, go on to 24. If you complete 24, go on to 27, etc.
1 bear crawl is length of floor and thenin reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.
Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.
One of our very first classes. Can you name these people?
Focus
Vertical Jumps
Workout (15 mins)
15minute AMRAP
1 Thruster
1Situp
1 Double Under
2 Thrusters
2 Situps
2 Double Unders
(Continue as high as possible in 15 minutes)
Core 60/60 (6mins)
PNF Squat
Wednesday 30th of November
Ready and waiting for Lunge/Press
Focus
**Trainers Choice**
Workout (24 minutes)
40:20
KB Front Squat
SB Chest Press
Ring Horizontal Pull
8 sets
Core
SB crunch
Superman
Thursday 1st of December
Holistic Foundations
Focus
10m Sprint intervals – Max laps in 60 seconds 60 on 60 off (two groups)
Workout (25 minutes)
Speed and power
20:40 – 5 sets
Push Press
KB Swings Touch Jumps Rope Shakes
MB Slams
Core 60/60 (6mins)
SB Side bends
Friday 2nd December
A bunch of us at The Warrior Dash a while back. One is coming up early next year. Who's keen for a Ho-Fo Group?
Focus
Stair Climbs – As many as possible in 1 minute 60 on 60 rest (two groups)
Workout
40/40
One arm pull with rotation
One Arm Snatch
Box Squat
Core
SB lateral Ball rolls
Fwd BB/SB rolls
Saturday 3rd December
Focus
Workout 21/15/9/9/15/21
400m
Ring Pushup
Sumo Deadlift High Pull KB Wight plate Ground to overhead
(4 laps) Stairs 2 @ a time (body weight or loaded)
400m run
Core
Rope
Core
Opposing Arm and Leg
TVA
--------------------------------------------- Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.
Sunday, November 20, 2011
Manic Monday
21st if November 2011
Holistic Foundations: Breast Cancer Night! Which managed to raise over $1000
Focus Handstand Progressions
1 minute holds X 4 sets - work up from BOX/BANDS/WALL
Workout - Interval Strength
40/20 x 8 rounds (24 mins)
Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy) OH Walking Lunges (choose from 2.5kg plate to a 25kg plate dependant on your ability) Pushups on the ground
Core
Hip Extension Knee Flexion
TVA Heel Taps
Foam Roll Tight Spots
Top-Knotch Tuesday 22nd of November 2011
The Team Smahing it Out!
Focus 40:20 (8 sets) Ring dips (practice using bands or weighted)
Workout - Endurance 21 - 15 - 9
Kb Swing Ring Pullups/Pullups On The Bar 400m Run
Core
(3 sets) 60/60 Turkish Get Ups
Tennis Ball
Use the tennis ball in 3 different spots for 2 minutes at a time.
Wilderness Wednesday
23rd of November 2011
Justine giving the best she can every workout! ;)
Focus
(hand eye co-ordination)
Throw a tennis ball at a marked spot on the wall and catch with opposite hand. 40:20 8 sets
Workout
30:30 (20 minutes)
Jack Knife KB One Leg Deadlift One Arm Rotation Pull DB One Arm Bent Over Row
Foam Roll: (8 minutes)
Calves and Glutes 2 mins a side
Thrashing Thursday
24th of November 2011
Jules cranking back, ready for summer!
Focus 200m Farmers Carry x 2 attempts
Workout - Speed and Power
Tabata - 20/40
Box Jumps
Ring Pushups
MB slams
Burpees
Double Unders
Core Wall Sits 1 minute on 20 seconds off
Fun Filled Friday
25th of November 2011
Focus
40/20 x 4 rounds DB Wood Chop
Workout - Interval
40:40 (24 mins)
6sets
BB Sumo Deadlift High Pull
DB/BB Thrusters
KB Multi Directional Lunge
Core (6mins)
SUPER Saturday 26th of November 2011
Keep an eye out for Tyshas Pregnancy blog! :)
Workout Silly 60's
Rope Shakes Sled Drags - 6 Laps with (body weight) BB Power Clean and Press Ring Pulls (Hardest Version) KB Swings Wall Ball
Core
Swiss Ball Crawls
Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.
Friday, November 11, 2011
Monday 14th of November 2011
Double Under Practice
Focus Bosu Jumps/On/Off
Workout 10 sets / 10 reps Slow, controlled, no time, just hardest versions for you – ADVANCE your ability
Single Arm KB Lunge - Step Back Pushup (Hardest Version for YOU)
Josh - Been missing in action last week. See you this week mate
Focus
SDHP - 5 sets 40:20
Workout
30:30 – (no rest on single sided movements)
8 sets (24 minutes)
One Arm SB Chest Press (KB or DB) One Leg Squat – (to crate,box, weight stack etc) Rope Climb B2S
Core (6mins) TVA Flutter Kicks
Thursday 17th of November
Kimmy - ripped!
Focus Find your best 5RM Push Press (20 minutes)
Workout 50-40-30-20-10
KB swings V style Sit ups Touch Jumps (Touch the ground with your hand and jump)
Core (6mins)
SB Pass Throughs Prone Cobras
Friday the 18thof November
Sean
Focus 4 sets 40:20 – Back To Standing Rope Climbs
Workout 40:20 - 10 sets (20 minutes)
Deadlift (Pick a weight you can do for 40 seconds) Squat Hold Walks – (get into a low SQUAT and hold it while walking)
Core (6mins)
SB Side Flexion
Saturday the 19th of November
What's on your plate today?
Focus Max Knees to Elbows from 3 attempts with a 1 min rest between sets
Workout 7 rounds 400m (only ONE run to start)
7 Toes to Bar 7 Hang Power Clean and jerks
400m Run (only ONE Run to finish)
Core (6mins) Skipping Rope
Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.
Alex: Christmas Deadlifts
Alex: Christmas Deadlifts
Brett-o
Brett-o
Karen: Christmas Deadlift Theme
Karen: Christmas Deadlift Theme
