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.