Monday 19th Of September
Pete enjoying a hard power clean workout!
Workout Demo (click here)
Workout Demo (click here)
Focus
Handstand Practice
40:20
Push-up (creative)
Pull-ups
Walking Plate Holding Lunges
Deadlift
KB Front Squat
Core (15 reps 3 sets)
Leg lifts
Prone Cobra
Tuesday the 20th of September
Strength, Courage Confidence - Justine Pearson!
Strength, Courage Confidence - Justine Pearson!Focus
Pushing Snatch Balance (dowel)
"Quickies"
50-40-30-20-10
Sit-ups
Double Unders
Then:
15 min AMRAP
Add one rep per round
1 Thurster
1 Double Under
2 Thrusters
2 Double Unders
Core
SB Pass throughs (hands to feet)
Hip Extension
Wednesday 21st Of September 2011
Mustang Sally!
Mustang Sally!Focus
Ladder Intervals 5 sets of 5 movements
BB Sumo Deadlift High Pull
Wall Ball (3-4 second down phase)
KB Multi Directional Lunge
Core
Fwd ball roll
Knee Flexion
Thursday the 22nd of September
What's for dinner?
What's for dinner?Focus
FOAM ROLLING
Speed and Power
Every Minute on the Minute for 6 rounds (24 minutes)
7 Burpees
10 Intervals
15 Box Jumps
25 MB Slams
Core
4 Point Extension
TVA Heel taps
Friday the 23rd of September
Jess being SUPER strong! Go Jess!!
Jess being SUPER strong! Go Jess!!Focus
40:20 - 4 sets (4 minutes)
Jack-Knifes
30:30 - 10 rounds (20 minutes)
Shoulder Press
One Leg Box Squats (No rest between sides, just swap legs)
Core 60/60 - 3 sets (6mins)
3 Position Heel taps
Saturday the 24th September
Karens super KB swing!
Karens super KB swing!Focus
Understanding optimal Push Press Position
For time:
100 Push Press
(10 KB swings for every time the bar leaves the RACK Position)
Core 60/60 - 3 sets (6mins)
Skipping Rope
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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.
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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.
Awesome pictures!
ReplyDeleteThanks Donna!
ReplyDeleteI did todays workout:
Creative Push: Swissball and Barbell
Full BWT pull-ups
25kg Walking Lunges
70kg Deadlifts
28kg KB front Squats
I also did tomorrow (tues) workout, only the first part.
Sit up/Double Under part: 7:44
Practiced walking the wall. Still not ready to do a handstand
ReplyDeleteDid Swissball pushups, Ring Pullups and walking lunges with 5kg plate Overhead, Deadlift of 40KG and KB front squat with 12kga.
Averaged 11 Reps of each movement per round.
Felt good afterwards. Still feel good.
Thanks Pete and Chloe.
It was great fun :-)
Getting comfortable with handstands against wall. Now for handstand pushups!
ReplyDeleteQuickies
ReplyDeleteDid 25, 20, 15, 10 situps and
150, 120, 90, 60 single skips
Time: 9:03
Did 15 rounds + 3 reps of push press
360 single skips
Core was good as always :-)
Good workout tonight.
ReplyDeleteKnee holding me back.
did SDHP with 20kg bar, Horizontal medicine balls, MB slams.
Core was good as always
:-)
Did a modified workout tonight to rest the knee.
ReplyDeletedid 6 rounds of 20 ring pulls, 20 SB jack knives, 20 16kd KB high pulls and 25 MB Slams.
Still worked really hard.
Thanks Shane for making such a good workout.
You're the best!
You're welcome Donna! It was great as always to be able to train you. :) Now get that ultra-sound and xray haha so we can get you back onto box jumps!
ReplyDeleteDid 30 Muscle ups for time: 8:25
Then did Hour Of Power:
C and J working up to 75% 1rm
Snatch balance
Back Squat
Core conditioning.
Good day shoulders were smashed