31.10.2011 - 6.11.2011

Monster Monday
31.10.2011

See, it's our birth right to be able to squat BEAUTIFULLY!

Focus

15 reps each side 3 sets
KB Turkish Get Ups

Workout

30/30 - 7 sets 28 minutes

SB Push Jack-knife
DB Sumo Squat Bicep Curl
Strict Pull-up (palms face you)
KB Multi-Directional Lunge

Core
3 sets 6 mins

Anterior Rocks
Posterior Rocks

Top Tuesday

1.11.2011

Kate busting out a very technical move!! Go Kate

Focus
None. Work out is to long

Workout

3min/6/9/12/15 AMRAP (45 Mins)

(1 minute rest at the end of each round)

10 Interval 10m Sprints
15 T2B
20 Wall balls
25 SDHP

25 Burpee,

20 Push press,
15 Ring Pulls (Horizontal Loading)

(You can SCALE reps. However if you finish the workout in under 9 mins do it again!)

How it works:

You start the work out from the top of the list, starting with the first 3 min AMRAP.

You work your way through each element completing designated reps.

If you FINISH the workout in any one of the AMRAPS then your work is done.

However, if you do not finish the workout in time you complete the next AMRAP giving you an extra 3 minutes to finish the workout.

The Idea is to get the work DONE.

Core
3 sets – 6 minutes

SB Crunch

4 point

W-W-W-W-Wednesday
2.11.2011

Justine doing an awesome handstand

Focus

Row/Run/Walk/Jog 400m

Workout

40:20 – 10 sets (20 minutes)

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 needed

Core
60/60 3 sets 6 minutes

Skipping rope

Tough Thursday

3.11.2011

Roxy needs a home! Can anyone help? Email me

Focus

Band sprints

Workout
Five rounds for time of:

40 Double-Unders

30 Box jumps
20 Kettlebell swings

Core

60/60 3 sets - 6 mins

PNF – Squat

Freaky Friday

4.11.2011

Lean, mean (not really mean lol) summer READY machine!

Focus

Ladder work

Workout

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 \

Smashing Saturday
5.11.2011

Look how happy and flexible Ben is! Clearly flexibility brings happiness and being tight makes us ANGRY, so get to mobilising your tight spots!!

Focus

Max Height Box Jump

Workout
20 Minute AMRAP

10 Ring Pushup

15 Wight plate Ground to overhead
4 laps of Stairs 2 @ a time (body weight or loaded)

200m Run

Core

3 sets 6 minutes
MB Rotations

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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.

24.10.2001 - 30.10.2011

Massive Monday
24th of October

Congratulations Team CT

Focus
Learn the clean and receiving position of the clean. Understand the difference between a POWER clean and a SQUAT clean.

Workout
7 Squat Cleans
14 KB swings

5 rounds

Core
60/60
SB Crunch
Prone Cobra

3 sets - 6 mins

Tension Tuesday

25th of October

Sunday Dinner!!!

Focus

Handstand progression - Box, Band, Wall, Free Standing

The Workout
40 seconds on each station - 9 sets

Bar Bell Push Press 40%
BW KB SDHP
Double Under
Rest


Core
60/60
Frwd Ball Roll MB Hip Extension (alternate MB each set)

3 sets 6mins

Wonderful Wednesday
26th of October

The 6:30pm group working hard in CORE!

Focus
Rope Shakes!

The Workout
30/30 (No rest between sides)

8 sets - 24 minutes

One Leg Box Squat
One leg Deadlift
Push up (30 seconds of work followed by 30 seconds of rest)

Core
SB pass through (hands/feet)
Superman

Testing Thursday
27th Of Octobar

Deano with superb set-up position.

Focus
Swissball Hip Flexor Stretch
Back to Standing Rop Climbs

The workout
AMRAP in 20 minutes

**Add one rep per ROUND completed**

15m Sled Pull

1 Turkish Get Up (use anything that creates resistance eg: Weight Plate, DB, Water Bottle etc)
1 Knees to Elbows
1 Burpee

Core
60/60 x 3 sets

3D Standing Heel Taps

Deano with GREAT movement!

F-rad Friday
28th of October

The run begins!

Focus
Practice using the bands for your dips

The Workout
6 rounds - 40:20 (24mins)

Rotational Lunge with Press (alternate sides)
BB Deadlift
KB Lateral Lunge
Dips


Core
60/60 - 3 sets
Skipping Rope

SUPER Saturday
29th of October

Leanne doing some great DB Press

Focus
Concentrate on getting stuck into ANY tight spots.
Foam roll, tennis ball, band stretches etc

"Workout 1"
AMRAP In 12 minutes:

Max Burpess/Jumping Pull-ups
*at the start of each minute you will do 4 KB swings*

*Workout 2*

21 Thrusters
63 DU's
15 Thrusters
45 DU's
9 Thrusters
27 DU's

Core
Accumulate 5 minutes in the SB Hip Extension Bridge Position

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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.

17.10.11 - 23.10.11

Monday the 17^th of October

Our Future Elite (Dale showing us his best KB swing!) Learning fast buddy, keep it up!

Focus: 4 sets

40:20 – Back To Standing Rope Climbs

Workout:

40:20

Lunge Press (alternate)
1 Arm Pull With Rotation
1 Arm Kb Press

Core:
Swissball Hugs
Wall Squats

Tuesday 18^th of October

Anne doing her burpees at SUPER SATURDAYS workout! Well done Anne!

Focus: Bosu Jumps/On/Off

Workout:
For Time

10 down to 1

Front Squat
Strict Pull-ups
Toes To Bar
KB swing

Core:
SB 360 Spins
Alternating Star Fish

Wednesday 19^th Of October

Awesome focus and determination!!

Focus: Learning the Kip

Workout:
15 down to 1

Thrusters (use a moderate weight)
Sit up
75m Sprint

Core:
SB Hip Extension Knee Flexion
TVA Heel Taps

Thursday 20^th Ocober

Trudy Fellows showing us how awesome she is and how far she has come in under 6 months!

Focus: Ladder Intervals

Workout:
Pushup MAX reps (Hardest version for you)
Horizontal Pull Max reps (Hardest Version for you)

10 Rounds (no time limit)
Total Score of Pushups and Pulls if your score.

Core:

SB Side Bends

60/60 - 3 sets

Friday 21^st October

Laurie doing her dumbbell Thrusters! Awesome work, Laurie!! :)

Focus: Accuracy – Get a tennis ball into the O in the name HOLISTIC on our wall 10 times. Every MISS is a 7 Burpee penalty until you have hit the target 10 times.

Workout:

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)

MD lunges

Commando Walks on Hands

Core:
Prone Cross Over Complex

60/60 – 3 sets

Saturday 22^nd Of October

Yummy! What's on your plate today?

Focus:

Workout:
40:20 x 7 sets - (28 minutes)

Box Jumps
BB SDHP
MB Slams
Back to standing Rope Climbs

Core:

MB rotations

Prone Cobra

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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.

Super Saturday

PK training hard in our 6:30pm Class! Nice work Pete!

Focus:
40:20
Kb swings 5 rounds

25min Amrap!

1 Thruster
1 Double under
1 Burpee
100m sprint

*add one rep per completed round*

Core:
Swissball turnovers
Crab walks

9.10.2011 - 16.10.2011

Monday the 10^th October

Josh rocking his Birthday horns next to his soon to be wife Meeks! ;)

MAX/FOCUS: Find your best 5RM Push Press

Workout

10-8-6-4-2
Squat Cleans
50-40-30-20-10
Double Unders

Reps will look like this:

10-50
8-40

6-30

4-20

2-10

Core: 90/90 (9 minutes)
Swissball Bridge
Pushups Hold Position

Tuesday 11^th October

I enjoy nothing more then waking up to 15 KEEN and MOTIVATED people on a SATURDAY ready to give their BEST. Make the most of your opportunities.

Max/Focus: Find your 5 RM Deadlift (20 minutes)

Workout

30/30
Reptilian Pushups
Stair Climbs
(Alternate)

12 sets (24 Minutes)

Core: 60/30/30 (6 minutes)
SB Crunch
SL Hip Extension

Wednesday 12^th October
Kylie, Pete and Ashur Enjoying the great out doors up at the Three Sisters!

Focus: Pick any movement you wish to workout and complete 5 sets unbroken at a 40:20 (W:R) tempo. All 5 sets must be unbroken. If you fail to do so, start your rounds again.

Workout

2-4-8-16-16-8-4-2 (30min cut off)

Knees to elbows
Jack Knife (no push)
KB swings
Walking Lunge (optional: weight plate above head)

every 2 minutes Stop to do 3 Burpees

Core: 60/60 - 3 sets

Starfish (alternarte sides)

Thursday the 13^th October

Congratulations to Kate for having lost 4.4kgs this month and WELL on her way to a healthy and happy life! :)

Focus: Rope Climb Technique (no one is to climb to the roof, unless a trainer is extremely confident in your abilities)

Workout

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
Walking in a low SQUAT hold
Pushups on the ground

Core:
SB Knee Flexion only
TVA Heel Taps

Friday 14th October


What's your excuse?

Focus:
Foam 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 Rotoations
Prone Cobra

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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.

Tuesday 4.09.2011

Saturday 8/10/2011

Focus:
Max Wall Sits x 3 sets
Add collective time for score.


Speed and Power

20:40 - 5 rounds (25 minutes)

DB Burpee
Left Arm DB/KB Snatch
Right Arm DB/KB Snatch
Situps
Squats

Max Reps in 20 seconds Rest 40

Core:
SB Crunch
TVA Heel Taps

Friday 7/10/2011

Focus:
Swiss ball balance on knees or easier level

40/40: 6 sets (24 minutes)

BB Deadlift
KB Front Squat
SB Pushups

Core: 60/60 (6 mins)
SB Side Flexion

Thursday 6/10/2011

MAX ring dips in 3 minutes (set your stop watch to 3 mins and GO!)

Endurance:

21 reps of:

KB swings
BB Cleans
MB slams

400m Run

15 reps of:

KB swings
BB Cleans
MB slams

400m Run

9 reps of:

KB swings
BB Cleans
MB slams

Foam ROLL:
Quads, Glutes, Calves and Hamstrings AFTER workout!!

Wednesday 5/10/2011

Focus:
15 reps X 3 sets of UNBROKEN Wall Ball (30 second rest between attempts)

Then:

30/30 - 6 sets (24 minutes)

MD Lunge
MB Pushup (alternate arms each rep)
KB SDHP
BB Squat Press

Core: 60/60 (6 minutes)
Skipping Rope (Internal/External rotation)

Then:

Foam Roll:
All TIGHT spots for at least 2-5 minutes. Spend time working on your tissue to help get them recover and feel top notch again!

Tuesday 4.10.2011

Speed and power:


Focus:
Practice balance
(bosu squat/handstand/dips/pistols)

As many reps as possible in 60 seconds:

60/60 - 5 rounds (30minutes)

Choice between:
Box Jumps/Step ups
Double unders/Ring rows
Lunge throwdowns/mb horizon throw

Core:
SB pass throughs
Superman

Monday public holiday workout

9:30am only

2-4-8-16-16-8-4-2

Challenging Pushups
(ie: one foot/rings/swissball/challenging to you)
Strict Pull ups
Knees to Elbows

Every 3 minutes that elapses you will complete your 5rm deadlift

Core:
Swissball crunch
Hip Extension

CONGRATULATIONS

Above: Linda with her winning raffle voucher!
Below: Tysha being an active mummy

HO-FO BABIES!

Congratulations to

Tysha & Daniel Grady

Linda Hurst & John Musumeci

Both Tysha & Linda will be expecting some new bundles of JOY to their lives next year!

They all will make wonderful parents and perfect role models.

I have the pleasure of being around Tysh and Linda a lot and their commitment to their training, health and happiness will surely shine through to this amazing time in each of their lives.

I'm so proud to have you both apart of such a great and supportive community here at Ho-Fo.

Also, to see the development of your children and eventually see them taking the footsteps of their parents and continuing on with HEALTH and HAPPINESS! :)

Cheers to the both of you!!!