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.