Monday the 17th 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
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
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
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
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
Yummy! What's on your plate today?
Focus:
Workout:
40:20 x 7 sets - (28 minutes)
Box Jumps
BB
Back to standing Rope Climbs
Core:
MB rotations
Prone Cobra
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 ...... 17.46 (25kg BB + 16kg KB)
ReplyDeleteTook 26 min. Didn't mind about time. Did 35 of pullups with out band. Just 20 kgs for front squat , felt a bit light. toes to bar all good!! Improving. :)
ReplyDeleteTuesday nights workout was great. Did it in 21.05 minutes.
ReplyDeleteDid 23kg Strick Push Press's
Ring Rows, (directly under rings not at an angle)
knees to elbow (getting higher)
16kg KB swings
Struggled a bit on Wednesday nights workout,
ReplyDeleteused 23kg for Strict Push Press for the first 65 reps and then dropped it down to 20kg.
did full situps and 100 meter rows.
Time 32 minutes. I worked hard but was disappointed with my time. :-(
It's important donna to realise when a time just because it's higher then the normal times does not mean you perfromed badly. You had a tough ask doing strict press and it was demanding on the heart and lungs to row. I think you did great, remember that there is 120 reps for that workout!! It was very tough! You give your best and your best is your best. Embrace that!!
ReplyDeleteWednesdays results from the BOARD:
ReplyDeleteSean: 19:00 (no run - tight calf from indoor cricket)
Emma: 24:48 (20kgs)
Adz: 29:55 (35kg Push Press)
Ang: 31:30 (20kgs)
Laurie: 31:58 (8kgs)
Chloe: 22:10 (25kgs - PP from 10 down)
Leanne: 23:34 (6kg DB)
Brett: 34.45 (25kgs)
Kim: 33:35 (20/15kg)
Jess: 25:24
Louise: 23:30 (20kgs)
Ally: 22:35
Jus. P: 26:09
Holly: 26:38
Megan: 26:51
Danni: 30.23
Anne: 31:29
Trudy: 22.55 (20kgs)
Ashur: 24:04 (25kgs)
Cindy: 32.25 (25kgs)
WELL DONE!!!
Awesome effort from EVERYONE today. Was great to be a coach watching everyone with great form and high intensity! Love it!
Tonights workout was hard on the arms and shoulders.
ReplyDeletemy score was 270.
Pretty pleased with myself.
Tonights workout was really satisfying.
ReplyDeleteDeads were at 40kg. Want to work on my technique to protect the knees.
8 kg SB Chest presses
horizontal holds.
Core was hard.
Great to have you training us Shano. :-)
Thursday:
ReplyDeleteLou - Push: 98 - Pull: 132 =230 (almost made the $10 bet hahaha)
Sharon - Push:98 - Pull: 159
Angela - Push:77 - Pull: 175
Adzy - Push: 146 - Pull: 256= 402
Danni - Push: 89 - Pull: 106 = 195
Alex - Push: 89 - Pull: 128 = 224
Nolita - Push: 103 - Pull: 145 = 248
Al - Push: 93 - Pull: 117 = 210
Donna - Push: 198 Pull: 172 = 270