Massive Monday
24th of October
Congratulations Team CT
Focus24th of October
Congratulations Team CTLearn 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!!!
Handstand progression - Box, Band, Wall, Free Standing
Sunday Dinner!!!Focus
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!
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.
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!
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
29th of October
Leanne doing some great DB PressFocus
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.
Monday Did Annie with SR
ReplyDelete50
40
30
20
10
Double Unders & Situps
7:35 rxd
Mondays workout:
ReplyDeleteAdz 8:21 (55/20 KB)
Trud: 8:24 30/16
Emma: 11.08 20/16
Kaz: 10:23 25/20KB
Angela: 14.15 27.5/16
Shane: 11:01 70kg/28KB
Brett: 12:02 30/16kb
amelia: 7:38
Danni: 9:08
Nolita: 9.08 15/12
Sean 8:21 30/16
Justine P: 8:26
Louise K: 11:48 25/16
Alex: 7:53
Chloe: 8:30 30/16
Missing HoFo heaps.
ReplyDeleteAwesome pics of my star boy though. Thanks Shane for making us feel such a part of your HoFo family. We love it. XOXO
Glad to be back at HoFo tonight.
ReplyDeleteDid 8 rounds and 22 reps.
Used and 8 kg KB for getups.
Felt good tonight.
started round 8.
ReplyDeleteSled pushes very taxing on the legs. but felt ok
Knees to elbows were all good standard. hadnt done them for a while. felt good.
Turkish getups 8kg,6 kg on left side, tried to be snooth
burpees were consistent pace at hardest level.
Thursday:
ReplyDeleteAng: 6 + 21
Adzy: 7 + 8 (10kg TGU, Scaled Burpees)
Shane: 8 + 4 (12kg TGU)
Trudy: 8 + 1 (5kg TGU)
Crystal: 8 + 4 (7kg TGU)
Donna: 8 rounds + 22 (8kg half TGU)
Lou: 7 rounds + 1
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You're welcome Donna. Every member is a MASSIVE part of this community. I hope everyone feels the same as you :)
Thanks for a great week guys, you have all been a pleasure to train.
Bring on SUPER SATURDAY!!!!
Wooo
Good group tonight. Thanks Pete Nice to see the boys , Blair Deano and young Michael at HoFo. Did about 6 ring dips without band, very happy about that!
ReplyDeleteAWESOME ring dips Justine!!!
ReplyDeleteSUPER Saturday:
ReplyDeleteTrudes: 6.35 (25kgs/50
Erin: 7.35(4kgs)/49
Leanne: 9:55 (4kgs)/ 23
Anne: 7:31/25
Jess F: 7:??/56
Shane: 4:33 (40kgs)
Holly: 9:32(20kg)/44
Kris: 8:42/28
Ali: 7:30 (20kgs)/48