Saturday, September 24, 2011

26/09/2011 - 1/10/2011

MAD Monday 26/09/2011



Focus: Band sprints – FUN!


Five rounds for time of:
40 Double-Unders
20 Kettlebell swings
10 Pullups


Core: 60/60 3 sets - 6 mins

PNF – Squat



TECHNIQUE Tuesday: 27/9/2011


Doing our part here at Ho-fo to also help the environment!

Focus: Ladder work


30/30 (no rest) – 8 sets (24 minutes)

One arm Snatch

One leg Deadlift

One Arm Pull with rotation


Core:

TVA Heel Taps
Hip Extension

WONDERFUL Wednesday 28/09/2011


Pistol Pete - Sumo Deadlift High Pull


Focus: Illinois agility Run - Time


10 Ring Pushup
15 Wight plate Ground 2 Overhead
4 laps of Stairs 2 @ a time (body weight or loaded)

200m Run


Core:
Anterior Rocks

Posterior Rocks

TERRIFIC Thursday 29/09/2011

One of our newest members! Say hi to Emma if you see her in your next class


Focus: Broad Jumps – longest distance


Complete 7 rounds for time of:

  • 7 power snatches (as heavy as possible for 7 unbroken reps)
  • 7 box jumps (max height that is comfortable for 7 reps but not EASY!)

Core:
Skipping rope



FUN Friday 30/09/2011

6am becoming VERY popular as the mornings heat up and we go from SPRING to SUMMER!


Focus: Max Height Vertical Jump


30/30 – 6 sets (24 minutes)

Front Squats
Ring Dips
Clean and Jerk (slow focused reps)
Reptilian Pushups


Core:

MB Rotations
SB Crunch


SUPER Saturday 1/10/2011



Focus: Pinch and a punch for the first day of the month haha
Then, pick a partner and do 400m interval collective time between the both of you goes on board!


Add a rep every minute:

1st minute you do 1 rep of each movement
2nd minute you do 2 reps of each movement
3rd Minute you do 3 reps of each movement
Etc

Workout 1: 10m intercals
Workout 2: Burpee/KB swing
Workout 3: Wall Ball/MB Slam

Each Workout has a 15 min CAP.


Core:

Elbows to Palms

Hip Etension

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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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5 comments:

  1. Shane-oSeptember 26, 2011 at 5:32 PM

    Monday: 12:30 -28kg KB/Full Pullups/Double Unders

    A lot harder then it looked. Forearms were smashed by round 2.

    ReplyDelete
  2. Donna LodgeSeptember 27, 2011 at 9:19 PM

    Did last nights workout in 11:03
    Did 5 rounds of
    80 Horizontal medicine ball wall balls
    20 KB swings with 12kg KB
    10 Horizontal Pullups
    Awesome workout.
    Really enjoy your classes Shane.
    Core was awesome as always

    ReplyDelete
  3. Donna LodgeSeptember 27, 2011 at 9:20 PM

    Tonights workout was good.
    Had to modify due to knee again.
    Core was GREAT!

    ReplyDelete
  4. Shane-oSeptember 28, 2011 at 8:04 AM

    Thanks Donna! :) Love having you in them! A lot of the members enjoy having you there too. You're very supportive of our newbies and that is what community is all about :)

    ReplyDelete
  5. Shane-oSeptember 29, 2011 at 12:56 PM

    Thursday 29th 9:30am:

    Snatch/Box Jump: 8:17 @ 50kgs (biggest box)

    Broad jumps - 269

    ReplyDelete

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