Monday 28th 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 29th 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 30th 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 1st 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 2nd 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 3rd 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.
Last nights workout was good.
ReplyDeletedid static Reptilian pushups
SB Push chest presses with 2 x 8kg DB
Strict pullups with purple band (terrible at those)
Thanks for your help tonight Michael.
Great to workout with my boy again.
Thanksk for a good night Shane :-)
Tonights workout was great. I love an AMRAP.
ReplyDeleteDid 14 rounds and 15 reps.
Thanks Kate for the support. You did so well tonight.
AWESOME!
Did strict KB high pull with 16kg KB
ReplyDeleteSB Chest presses with 8kg dumb bells
Rings pulls had difficulty due to knee.
Core was good.
Great workout as always.
Thanks Shane.
This comment has been removed by the author.
ReplyDeleteTuesday: Thruster/situp/DU
ReplyDeleteTrud: 12
Jules: 11+5
Belinda: 11+9
Kris: 13+26
Bret: 11+ 3
Tysha: 11
Jase: 10+1
Shane: 13+8
Justine: 11+ 12
Kate: 11+ 6
Nolita: 10
Crystal: 13
Steph: 11
Paige: 11+3
Michael: 10
Blair: 12
Kara: 12+15
Ang: 11+ 22
Louise: 14+ 20
Laurie: 5
Chloe: 12+3