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 need be Core60/60 3 sets 6 minutes Swiss ball crawls
Thursday 29th December
Brett-o
Focus Band sprints – FUN!
Workout Five rounds for time of: 40 Double-Unders 20 Kettlebell swings 10 Pullups
Core 60/60 3 sets - 6 mins PNF – Squat
Friday 30th December
Karen: Christmas Deadlift Theme
FocusFoam Rolling /Stretching
Workout Run 800 meters 15 Hang squat snatch Run 400 meters 15 Squat snatch from mid-thigh Run 200 meters 15 Squat snatch
Core MB RotoationsProne Cobra
Saturday 31st December
Focus 10m Sprint intervals –Max laps in 60 seconds60 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
Deadlift Pushup With Rotation (alternate sides for 30 seconds) Floor Press with KB/DB (Advance: Rotation) (no rest between sides) Plank positing - Knees touch elbows (bring your knees up to touch elbow)
Core 3 sets (6 minutes)
Swiss ball hugs - with rotation from side to side Hip extension
Wednesday 21st of December
Focus Ring holds accumulate time over 3 attempts
Workout - Speed and Power
Every Minute On The Minute (EMOM) (20 minutes)
7 DB Burpees 8 Intervals 9 KB swings 10 K2E 20 Air Squats
*Get reps done as fast as possible. With remaining time, rest.*
Core 3 sets (6mins)
Skipping Rope
Thursday 22nd of December
Focus Foam Roll/Tennis Ball/Stretch
Workout - Strength
10-1
Squat Press Turkish Get Ups (total - not each side) V- Style Sit Ups
Core Pron Cobra Russian Twist
Friday 23rd of December
Focus Teams of 2 - Farmers Carry max intervals in 3:00min
Workout - Uni-lateral Strength (24 minutes)
30/30 - 8 sets (No REST - Swap & Go!)
Bent Over Row Plate to chest - Lateral Lunge Rotation Pull on Rings or UI
Nathan & Belinda recenlty got back from a 6 week holiday and they were rep'in Ho-Fo around the world!
Focus - 10 mins
Mobility of the shoulder – Band Resistance – Distraction
Workout - 35-40 min cutt off
ENDURANCE
2-4-8-16-24-24-16-8-4-2
KB Swings T2B Burpee Box Jump or Step-Up (alternate legs)
Note: Volume - 108 reps per movement and 324 reps for total workout. Pick an appropriate weight for this level of volume.
Core – 6 mins (60/60) SB Wrestling
Tuesday – 13.12.2011
Nolita - Ring Pulls. Nolita has been a member here for quite some time now. She loves the gym and the people in it. She travels over 30mins twice a week to come train with us all! Talk about commitment! You're awesome Nolita!
Focus - 10mins
Mobility of the hip flexor – Band Resistance
Workout
HYPERTROPHY – MetabolismBuilding! 10 sets X 10 reps
Front Squat Pull-Up
Note: Work at your own pace. Rest when needed. Remember you want to challenge your 10 rep maximum for most of the 10 sets. So take rounds 1-3 light and easy then start to increase difficulty of each round from 4 to 10 for best results.
Core - 6mins (60/60)
Side Plank – Hip lifts
Wednesday – 14.12.2011
Would like to congratulate Anne for making the GRAND FINAL of her tennis tournament (good luck) and also congratulations on your jumping pull-ups from Saturday. Massive Improvement!
Focus - 10mins Sled Intervals 2 teams – Max Sled Push/Pull in 7 minutes.
Workout
INTERVAL STRENGTH 30/30 – 6 rounds (24mins)
Bicep Curl Squat Pushup on Rings SDHP Lateral Lunge Press
Core - 6mins (60/60)
SB Crunch Palms to elbows
Thursday - 15.12.2011 9:30am group - KB Lunges and Pushups
Focus
Rope Shakes - 5 rounds - 30 seconds of work each round
No focus – This workout will take a while to teach and to perform.
Workout
MAX STRENGTH
1st set 5rm Deadlift
(rest 1:30 min)
2nd Set 10 x Dumbbell Burpees
(rest 1:30 min)
3rd set 5rm Deadlift
(rest 1:30 min)
4th set Max Time HOLD On Bar Hang
(rest 1:30 min)
5th Set 5rm Deadlift
(rest 1:30 min)
6th Set Max Hold Wall Sit
(rest 1:30 min)
7th 1 rope climb or 15 X back to Standing rope climbs
(rest 1:30 min)
8th Set 5rm Deadlift
(rest 1:30 min)
9th Set 16 alternating left and right Turkish-get-ups
(rest 1:30 min)
10th set 5rm Deadlift
(rest until tomorrow! Haha)
Form is held above ALL – NO rounding of the spine AT ALL will be tolerated. If a person does not have spinal awareness then they will be held at a weight that they can manage for 5 reps for all sets.
This is a timed workout. If you complete theround of 21, go on to 24. If you complete 24, go on to 27, etc.
1 bear crawl is length of floor and thenin reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.
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.
Alex: Christmas Deadlifts
Alex: Christmas Deadlifts
Brett-o
Brett-o
Karen: Christmas Deadlift Theme
Karen: Christmas Deadlift Theme
