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
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
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
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
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
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.
Awesome to be back. Great to see everybody. I've missed it so much.
ReplyDeletedid the workout in 24 minutes.
Did ring pulls, hardest level and pushups.
did half of the workout doing proper push ups. I am soooo pleased with myself. I have never been able to do them.
Thanks Shane
Tonights workout for me was:-
ReplyDelete20/40
Push press - 20kg bar
KB swings - 12kg
G2O Weight plate - 10kg
KB SHP - 12kg
MB slams 5 kg
Round 1 was 48, Round 2 was 50, Round 3 was 52, Round 4 was 78 and Round 5 was 125.
Good workout.
Nice stuff Donna! Love when people tell me that have done something that they have never been able to do! :) Awesome work on the pushups.
ReplyDeleteFocus for me tonight was Strict Push Press 5rm
ReplyDeleteDid 22.5kgs
Workout for me was
50, 40, 30, 20, 10
Situps, Strict high pulls with 10kg DB, and G2OH with 5kg plate.
time:- 19:20
I loved this workout. It was awesome and so much fun tonight. Everyone worked so hard:-)
Speed and Power Tuesday:
ReplyDeleteAdzy: 388 reps
Trudy: 456.08 (LOL)
Karen: 487
Leanne: 394
Jules: 493
Shane: 656
Brett: 502
Kendall: 620
Sally: 356
Chloe: 633
Kimmy: 444
Kate: 358
Mike: 358
Jess: 497
Cindy: 594
Lou: 559
Alan: 622
Paige: 506
Thursday Endurance:
Emma: 17:33
Adzy: 21:35
Karen: 21:40
Jules: 21:59 - 16kg KB
Tysha: Mod: squats- 21:54
Kris: 22:20 - 8/12kg KB
Chloe: 24.50 - 16kg KB
Shane:25:01 -32kg KB
Cindy: 19:33 - 16kg KB
Ali: 19:45 - 12kg KB
Louise: 20:48
Jess: 18:53 - 8kgs KB
Danni: 24:37 8kg KB
Super Saturday:
ReplyDeleteTysha: 22:29 (35kgs)
Anne: 20:51 (20kg)
Laurie: 19:36 (8kg)
Kate: 19:05 (30kgs)
Trudy: 16:25 (30kg)
Kim: 16:11 (20kg)
Mitch: 19:48 (60kgs)
Chloe: 22:35(30kg)