28.11.2011 - 4.12.2011

Monday 28^th of November

Focus

Broad Jumps

Workout (24 minutes)

40:40

Walking Lunge Press

Strict Pull Up/Bands

Reptilian Push-ups

6 sets

Core 60/60 (6 mins)

Skipping Rope

Tuesday 29^th of November

One of our very first classes. Can you name these people?

Focus

Vertical Jumps

Workout (15 mins)

15minute AMRAP

1 Thruster

1Situp

1 Double Under

2 Thrusters

2 Situps

2 Double Unders

(Continue as high as possible in 15 minutes)

Core 60/60 (6mins)

PNF Squat

Wednesday 30^th of November

Ready and waiting for Lunge/Press

Focus

**Trainers Choice**

Workout (24 minutes)

40:20

KB Front Squat

SB Chest Press

Ring Horizontal Pull

8 sets

Core

SB crunch

Superman

Thursday 1^st of December

Holistic Foundations

Focus

10m Sprint intervals – Max laps in 60 seconds
60 on 60 off (two groups)

Workout (25 minutes)

Speed and power

20:40 – 5 sets

Push Press

KB Swings
Touch Jumps
Rope Shakes

MB Slams

Core 60/60 (6mins)

SB Side bends

Friday 2^nd December

A bunch of us at The Warrior Dash a while back. One is coming up early next year. Who's keen for a Ho-Fo Group?

Focus

Stair Climbs – As many as possible in 1 minute
60 on 60 rest (two groups)

Workout

40/40

One arm pull with rotation

One Arm Snatch

Box Squat

Core

SB lateral Ball rolls

Fwd BB/SB rolls

Saturday 3^rd December

Focus

Workout
21/15/9/9/15/21

400m

Ring Pushup

Sumo Deadlift High Pull KB
Wight plate Ground to overhead

(4 laps) Stairs 2 @ a time (body weight or loaded)

400m run

Core

Rope

Core

Opposing Arm and Leg

TVA

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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.

Manic Monday

21st if November 2011

Holistic Foundations: Breast Cancer Night! Which managed to raise over $1000

Focus
Handstand Progressions

1 minute holds X 4 sets - work up from BOX/BANDS/WALL

Workout - Interval Strength

40/20 x 8 rounds (24 mins)

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
OH Walking Lunges (choose from 2.5kg plate to a 25kg plate dependant on your ability)
Pushups on the ground

Core

Hip Extension Knee Flexion

TVA Heel Taps

Foam Roll Tight Spots

Top-Knotch Tuesday
22nd of November 2011

The Team Smahing it Out!

Focus
40:20 (8 sets)
Ring dips (practice using bands or weighted)

Workout - Endurance
21 - 15 - 9

Kb Swing
Ring Pullups/Pullups On The Bar
400m Run

Core

(3 sets) 60/60
Turkish Get Ups

Tennis Ball

Use the tennis ball in 3 different spots for 2 minutes at a time.

Wilderness Wednesday

23rd of November 2011

Justine giving the best she can every workout! ;)

Focus

(hand eye co-ordination)

Throw a tennis ball at a marked spot on the wall and catch with opposite hand. 40:20 8 sets

Workout

30:30 (20 minutes)

Jack Knife
KB One Leg Deadlift
One Arm Rotation Pull
DB One Arm Bent Over Row

Foam Roll: (8 minutes)

Calves and Glutes 2 mins a side

Thrashing Thursday

24th of November 2011

Jules cranking back, ready for summer!

Focus
200m Farmers Carry x 2 attempts

Workout - Speed and Power

Tabata - 20/40

Box Jumps

Ring Pushups

MB slams

Burpees

Double Unders

Core
Wall Sits 1 minute on 20 seconds off

Fun Filled Friday

25th of November 2011

Focus

40/20 x 4 rounds
DB Wood Chop

Workout - Interval

40:40 (24 mins)

6 sets

BB Sumo Deadlift High Pull

DB/BB Thrusters

KB Multi Directional Lunge

Core (6mins)

SUPER Saturday
26th of November 2011

Keep an eye out for Tyshas Pregnancy blog! :)

Workout
Silly 60's

Rope Shakes
Sled Drags - 6 Laps with (body weight)
BB Power Clean and Press
Ring Pulls (Hardest Version)
KB Swings
Wall Ball

Core

Swiss Ball Crawls

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 14^th of November 2011

Double Under Practice

Focus
Bosu Jumps/On/Off

Workout
10 sets / 10 reps
Slow, controlled, no time, just hardest versions for you – ADVANCE your ability

Single Arm KB Lunge - Step Back
Pushup (Hardest Version for YOU)

Core (6mins)

MB rotations
SB Crunch

Tuesday 15^th of November 2011

6:30pm Class - Smashed!

Focus
Learning the Kip

Workout – Speed and Power

20:40

5 sets (25mins)

Max reps in 20 seconds (keep a log)

Lateral Plate Step Overs
Weight Plate – G2OH
Interval Sprints
MB Slams
Push Press

Core (6mins)

SB Superman
Fish Tails on Rings or UI

Wednesday 16^th of November

Josh - Been missing in action last week. See you this week mate

Focus

SDHP - 5 sets 40:20

Workout

30:30 – (no rest on single sided movements)

8 sets (24 minutes)

One Arm SB Chest Press (KB or DB)
One Leg Squat – (to crate, box, weight stack etc)
Rope Climb B2S

Core (6mins)
TVA
Flutter Kicks

Thursday 17th of November

Kimmy - ripped!

Focus
Find your best 5RM Push Press (20 minutes)

Workout
50-40-30-20-10

KB swings
V style Sit ups
Touch Jumps (Touch the ground with your hand and jump)

Core (6mins)

SB Pass Throughs
Prone Cobras

Friday the 18^th of November

Sean

Focus
4 sets
40:20 – Back To Standing Rope Climbs

Workout
40:20 - 10 sets (20 minutes)

Deadlift (Pick a weight you can do for 40 seconds)
Squat Hold Walks – (get into a low SQUAT and hold it while walking)

Core (6mins)

SB Side Flexion

Saturday the 19th of November

What's on your plate today?

Focus
Max Knees to Elbows from 3 attempts with a 1 min rest between sets

Workout
7 rounds
400m (only ONE run to start)

7 Toes to Bar
7 Hang Power Clean and jerks

400m Run (only ONE Run to finish)

Core (6mins)
Skipping Rope

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.

HAPPY BIRTHDAY MEEKS!

Today is MEEK's Birthday!

HAPPY BIRTHDAY!!!

Make sure you leave a comment or if you see her wish her a HAPPY BIRTHDAY!!

Enjoy your awesome day Meeks.

Make sure you leave a comment or if you see her wish her a HAPPY BIRTHDAY!!

Enjoy your awesome day Meeks.

7.11.2011 - 13.11.2011

Monday - Speed and Power

You need to eat well to be at YOUR BEST!

Focus
Sleds

Workout
20/40 – 5 sets – 25mins

Double Unders
Air squat
20m Sled Drags
Jumping Push-Up
Lunge Chop with MB

Core
Pass throughs
Hip Extension

Tuesday – Hypertrophy

Trudy being AWESOME!

Focus

40/20 – Shoulder Press – 5 sets

Workout
1min loading – 8 sets (24mins)

KB – Front Squats
(rest 1 min)
Farmers Carry

Core
TVA
Prone Cobra

Wednesday - Endurance

Toni smashing ONE handed MB slams!

Focus
Practice active shoulder position on the kip/knees to elbows.

Workout
(as many rounds as possible) AMRAP in 20

10 Ladder Sprints (pick a different style each time)
5 Rope Climbs Back 2 Standing
10 Knees to Elbows

Core
60:60 - 3 sets 6min

SB Crunch
Alt superman

Thursday – Interval Strength

Spring/Summer sessions!!! Can't wait for more outdoor fun

Focus
Sled Drag – fastest time for a 20 second sled pull 40/60kgs

Workout - Hypertrophy

30/30 – 10 sets (20 minutes)

Power Cleans
Push Press
(Use the same weight)

Core – 60/60 – 6 mins

PNF - Squat

Friday – Strength

MP - OHS

Focus
Deadlift form/position/exectution

Workout
Active/specific warm up

Every 2 minutes on the clock – 5 reps
(Go as heavy as form, experience and confidence will allow)

Deadlift – 10 sets

Core
60:60 - 3 sets (6mins)

Jackknife
Bridge Holds

Super Saturday

Some fun deadlifts in my awesome slippers!

In Teams of two:

Focus
Sled Pull – Accumulate the heaviest total in 8 minutes. Each rep you do with what ever load you load your sled with will go towards your overall total. Eg: 5 sled drags in 5 mins at 100kgs gives my team a score of 500 points

Workout

(Every Minute On The Minute) – Last Team standing

Burpess/KB swing

(EMOM)
Burpee/MB Slam

(EMOM)
Burpee/Box Step Up

The way it works

Team member A: Perfoms 1 rep of first movement

Team member B Perfoms 1 rep of second movement
Alternate for next minute
Team member B does 2 reps of first movement
Team member A does 2 reps of second movement
Repeat until you can no longer do the amount of reps in 1 minute.

Core

60/30 – 3sets (4:30)
Wall squat holds

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.

HAPPY BIRTHDAY DEANO!!

HAPPY BIRTHDAY DEANO!!

On behalf of myself and the Holistic Foundations Family we would like to wish you the BEST birthday EVER!!

Hope you enjoy it and we will see you in the gym soon!