29/12/12

Focus
Wall sit holds / push up holds
30:30 x 3

Workout
20min amrap
5 pull ups
8 weight plate GOH
11 box jumps
200m run

Core
SB crunch
Prone cobra

28th December

Focus
Max reps laps in 60 seconds on 10m x 3 rounds

Workout
Endurance

4 Rounds

10 - Pushups
20 - Squats
30 - KB SDHP
40 - Rope Shakes

Core
TVA
Hip Extension

27th December

9:30am session only!

Come in to work off that extra food!!

12 Days Before CHRISTMAS!

Monday the 24th December 2012

Our Traditional Christmas eve workout!

12 Days Before Christmas

Day 1 - 100m Sprint

Day 2 - Shoulder Press

Day 3 - Jumping Squats

Day 4 - Pullups

Day 5- Box Jumps

Day 6- Push-Ups

Day 7- KB Swings

Day 8-Burpees

Day 9- Sit-ups

Day 10- Wall Ball

Day 11- Knees to Elbows

Day 12- SDHP

Core
Do what makes you happy! Merry Christmas!!!!

17.12.12 - 23.12.12

Magical Monday

Focus
Learn the clean and receiving position of the clean. Understand the difference between a POWER clean and a SQUAT clean.

Workout 

9 Squat Cleans
18 KB swings

5 rounds

Core
60/60
SB Crunch
Prone Cobra

3 sets - 6 mins

Tension Tuesday

Focus

Handstand progression - Box, Band, Wall, Free Standing

The Workout
40:40:40:40 - 9 sets

Bar Bell Push Press 40%
KB SDHP
Double Under
Rest


Core
60/60
Frwd Ball Roll MB Hip Extension (alternate MB each set)

3 sets 6mins

Wonderful Wednesday

Focus
Rope Shakes!

The Workout
30/30 (No rest between sides until Pushups)

8 sets - 24 minutes

One Leg Box Squat/Crate Squat
One leg Deadlift
Push up (30 seconds of work followed by 30 seconds of rest)

Core
SB pass through (hands/feet)
Superman

Tasty Thursday

Quick and easy dessert this Christmas instead of the puddings?

Pear cinnamon and cream

Focus
Swissball Hip Flexor Stretch
Back to Standing Rop Climbs

The workout
AMRAP in 20 minutes

**Add one rep per ROUND completed**


1 Knees to Elbows
1 Sprint to end of gym and back 10m
1 Burpee

Core
60/60 x 3 sets

3D Standing Heel Taps

Feline Friday

Focus
Practice using the bands for your dips

The Workout
6 rounds - 40:20 (24mins)

Rotational Lunge with Press (alternate sides)
BB Deadlift
KB Lateral Lunge
Dips


Core
60/60 - 3 sets
Skipping Rope

Succulent SaturdayWhat's for dinner?

Focus
Concentrate on getting stuck into ANY tight spots.
Foam roll, tennis ball, band stretches etc

"Workout 1"
AMRAP In 10 minutes:

Max Burpess/Jumping Pull-ups
*at the start of each minute you will do 4 KB swings*

*Workout 2*

21 Thrusters
63 DU's
15 Thrusters
45 DU's
9 Thrusters
27 DU's

Core
Accumulate 5 minutes in the SB Hip Extension Bridge Position

Shane's Sunday
(yeh, I named this after me!! LOL)

Ricky - Trudy - Jess

Focus
5 reps 5 Sets DB/KB SA - Shoulder Press (60 seconds rest between rounds)

Workout

30 minute AMRAP
In teams of TWO

Partition the work load any way you need and you mak even use different weights.

30 x DB/KB/BB Snatches
30 x Wall Ball

CORE
Have a light stretch and enjoy each others company! :)

---------------------------------------------------------------

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.

10.12.12 - 16.12.12

Monday



Focus
200 Double Under for Time 
400/600/800 Singles depending on level.

Workout
5 Rounds
3 Power Cleans
15 HR Pushups
30 Air Squats (knees out - heels down, no lower back rounding adjust height of squat if need be)
200m Run
Core
60/60
But Lifts
X-over Crunch
Tuesday 

Focus
Weight Wall sit times 10% of your BW rounded up to the nearest 10kg
Max time x 3 rounds rest 1min between rounds
Workout
Workout A
25/15/10 – Cap 8 mins
Deadlift
DB Push Press
Workout B – Cap 8 mins

25/15/10

Box Jump
Ring Dips

Core
60/60
Prone Cobra
Floor Crunch
Wednesday 

Focus
30/30 (no rest between movements)

Elbows to Palm
Push Up Hold
Workout
30/30 x 10 rounds
Horri Pull
OH walking Lunge

Core
Tabata
Hip Extensions
Thursday 

Focus
Tabata (max reps TOTAL is your score)
Partner MB SLAMS

Wokrout

50/40/30/20/10

KB Swing
Touch Jumps
V-Sit Up
Core

Long Lie - 2 mins

90/90 Glute – 1 min each side

Friday

Focus

SB Russin Twist 60/60 x 3
While resting Max Burpees
Score is Burpees completed in the time.
Workout
40:20 x 8 (24mins)
WPG2OH

B2S Rope Climb
Around the work MB Slam

Core

4 point

TVA
Saturday

Focus
3 x 400m
Workout

25:35 x 8 rounds (24mins)
Ladder Runs

Mountins Climbers

10m Lateral Sprints

Core
SB Flutters
C’s
60/60 x 3
Sunday 

Focus

Balloon Game
Workout
10 – 1

Strict Pull-Ups
SA Floor Press

30 rope shakes at the end of each set
Core

Turn off the lights and MP will take you through a 10minute stretch Session!

3.12.12 - 9.12.12

Monday

Focus
Take age of youngest person and do that amount of the following -

Double Under 
V-sit up

 3 rounds for time

Workout 
10-1 - 30min Cap

Floor press (heavy) 
Ring Dip (hardest version for you) 
Plyo push up (double reps) 

Core
TVA
C's 

60/60 x 3 

Tuesday

Warrior Dash will be here soon. Who's keen?

Focus - 10mins

Mobility of the hip flexor – Band Resistance

Workout
HYPERTROPHY – Metabolism Building!
 

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

Handstands anywhere!

Focus -  10mins
Tyre Flip Intervals 2 teams – Max Flips in 7 minutes as a team!

Workout

INTERVAL STRENGTH
30/30 – 8 rounds (24mins)

Bicep Curl Squat
SDHP
Lateral Lunge Press (alternate sides)

Core - 6mins (60/60)

SB Crunch
Palms to elbows

BOXING 7:30pm!

Thursday

Surprise Box?

Focus

Rope Shakes - 5 rounds - 30 seconds of work each round

Workout - 25mins

SPEED & POWER
20/40 x 5 rounds (25mins)

KB Swings
MB Slams
Interval Sprints
Double Unders
Lateral Plate Step-Ups (fast feet)


Core – 6mins (30int/30ext)

Skipping Rope

Friday

No focus – This workout will take a while to teach and to perform.

Workout
MAX STRENGTH 

1^st set 5rm Deadlift

(rest 1:00 min)

2^nd Set 20 x Burpees

(rest 1:00 min)

3^rd set 5rm Deadlift

(rest 1:00 min)

4^th set Max HANG HOLD On Bar or RINGS

(rest 1:00 min)

5^th Set 5rm Deadlift

(rest 1:00 min)

6^th Set Max Hold Wall Sit

(rest 1:00 min)

7^th 1 rope climb or 15 X back to Standing rope climbs

(rest 1:00 min)

8^th Set 5rm Deadlift

(rest 1:00 min)

9^th Set 20 x K2E

(rest 1:00 min)

10^th 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.

Core 6mins – (60/60)
Foam Roll

SUPER Saturday

Focus - 10mins
Trainers Choice

Workout - 17mins

Complete as many reps as possible in 15 minutes following the rep scheme below:

3 Barbell Thrusters 

3 Bear Crawls 

6 Barbell Thrusters 

3 Bear Crawls 

9 Barbell Thrusters 

3 Bear Crawls 

12 Barbell Thrusters 

3 Bear Crawls 

15 Barbell Thrusters 

3 Bear Crawls 

18 Barbell Thrusters 

3 Bear Crawls 

21 Barbell Thrusters 

3Bear Crawls 

This is a timed workout. If you complete the  round of 21, go on to 24. If you complete 24, go on to 27, etc.

1 bear crawl is length of floor and then  in reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.

Core - 6 mins
TVA Heel Taps
FWD Ball Roll

BOXING 9:15am!

Sunday

Focus - 10 mins

Mobility of the shoulder – Band Resistance – Distraction

Workout - 40 min cutt off

 

ENDURANCE

2-4-8-16-24-24-16-8-4-2

KB Swings
Horri Pull (hardest Version for you)
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

26.11.2012 - 2.12.2012

Monday 

Focus

Max height vertical Jumps  X 10 attempts (best one is score)

Workout

40:40 - 6  sets (24 mins)

BB Sumo Deadlift High Pull

DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

KB Multi Directional Lunge with MB rotations

Core 

60/60 – 3 sets 6 minutes

SB Lateral Side Bends

Tuesday 

Jules with her daughters. She leads by example in her family because she cares about what her children eat and learn. She is the biggest role model. Great work Jules. Your daughters are beautiful.

Focus

Clean and jerk – find your 5 rep max (30 mins MAX)

Workout

21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints if running is not an appropriate option for you but 1:30 loading as a scale option)

Core: (3 sets) 60/60
Turkish Get Ups

Wednesday

Saving the planet, one drink bottle at a time. We have new re-usable bottles at HF. Ask a trainer for your chance to buy one. 2 left, be quick.

Focus

Tyre Flips - relay. Most distance in 1 minute.

Tabata:  

20:10 x 8 (stay on the same movement. no moving on until you have finsihed the 8 sets)

Burpee

Deadlift

Double Under

Shoulder Press

Core/Pre-hab:

FOAM ROLL – CALVES, ITB, TFL, GLUTE COMPLEX

7:30pm THUMP BOXING CLASS

Thursday

Endurance:

1 min Max Mountain Climbers
2 min Max KB Front Squats
3 mins Max 10m intervals
4 mins Ring Sprints

2 sets (20 minutes)

Core:
60/60

3 sets (6 mins)
3D Heel Taps

Friday 

Speed and Power: Complete the movement as fast as possible so that for the remaining time you can rest.

Every Minute On The Minute:

8 sets (24 minutes)

25 MB Horizontal Wall Throws

7 Pushups

7 BB Snatch

Saturday

Focus

Work a weakness

Workout

AMRAP 18 mins:

15 MB Slams

10 V sit ups

5 Back to standing Rope Climbs

3 Stair Climb (with or without weight depending on your own level) 

Core

Foam roll - Ask Shane for any specific help with spots that need extra work.

9:15am THUMP BOXING CLASS

19.11.12 - 25.11.12

Monday 

Guess Who?

 

Focus

Partner up - suicide sprints - you go your partner goes 10 x through each for time. 

 

Workout 

EMOM - 24mins - odds + evens!! 

 

Odds - 5 burpee - jumping pull up's

 

Evens - 15 KB swings 

 

*Remaining time left of the minute is your rest

 

Core

Anterior rocks

Prone cobra 

 

Tuesday

Ahh Holidays!

 

Focus 

Rope climbs B2S max reps in 30 sec's 

X 4 rounds - count your total score.

Then Max Toes to bar in one set each.

 

Workout 

30:30 x 10 = 20 Minutes

 

Push up (hardest level for you) 

5m Interval sprint 

 

Core

Flutter kicks 

X over crunch 

 

Wednesday 

Strong effort!

 

Focus 

Dead ball squat throws - length of room and back for time - 2 people at a time go! 

 

Workout 

2,4,6,8,10,15,15,10,8,6,4,2

 

WPGOH (challenging weight) 

Dead Lift (share bars if needed) 

Double Unders (double reps) 

4,8,12,16,20,20,16,12,8,4 

If doing singles triple the reps!! 

 

Core

45/45/45 x 3 = 6mins 

Front plank

Side plank (L) 

Side plank (R) 

 

Thursday

Go Kimmy! Push!

 

Focus 

30/30

V sit holds 

Push up holds

 

Workout 

40:20 x 8 = 24mins 

 

Lunge box step up (L) (controlled)

Lunge box step up (R) (controlled)

Ball Slam (fast max reps) 

 

Note : challenge the step up according to your level of fitness go reasonably heavy with db/kb. Ball slams to be light and fast. 

 

Core

SB lower back release

Anterior crunch (hands on temple)

 

Friday 

Vanja Loves his KB's

 

Focus 

Surprise box 

 

Workout 

20min Amrap

 

Max push up's

30 double unders 

Max pull up's

30 double unders 

 

And repeat for 20mins - tally max push up's and pull up's for each round you do. 

 

Core

SB superman

Floor hip ext  

 

 

Saturday

Zen time after a hard week of training! :)

 

Focus

Work a weakness

 

Workout

20:40 x 8 

 

knees to elbows (rings / bar)

V-sit up's

KB SDHP 

rope shakes (single rope)

 

Core

C's

Rear flys 

SUNDAY 

 

Focus

Learn how to use the tyres for flips.
Then as a group. Take one tyre and run it 400m in a relay style fashion. First team back, wins.
If one team is short, one member will double up on the run. 

Enjoy Stay safe!
 

Workout
1mins Tyre Flips

1min Horri Wall Balls
1min Push Press
1min Rest

5 rounds. (20 minutes)

Keep a cont count on all movements and record your round score on your rest.
At the end of the workout add up all 5 rounds. That is your score!

Have fun with the NEW TOYS in the gym.

12.11.12 - 18.11.12

Monday

6 rounds (24 minutes)

1 minute loading on each movement

KB/BB Lunge Alternating Press

Pushup with Alternating Rotation (bring hand to chest each rep)

Double Unders

Rest 1 minute

Core: 60/60  x 3 Sets (6 minutes)

Alternating Hip Extension

Note: You have 1 minute on each movement. This time domain is great for strength/endurance. Make sure you don’t go to light on the lunge press and make sure you’re trying to last the whole 1 minute on the push-ups doing the hardest variation for your ability. This way you will get to the DU’s and be able to hit a different pathway in that minute. Use the 1 min rest to get your heart rate and breathing under control and start the sequence over again. Have fun and smile during your workout!

Tuesday 

10 sets (30 minute Cap)

10 x BB Deadlift

10 x One Leg Box Squat

Core:  60/60 x 3 sets (6 minutes)

Skipping Rope

Note: Pick a load that you can handle.

Wednesday 

 

Focus: Use 20 minutes to practice a Olympic or power lift that you would like to become better at. For me, I would practice the lift that I was A) most scared of B) weakest on so that I gain exposure to the weakest link in my chain!

Amrap In 20 minutes

10 Hang Power Clean

5 Push Press KB/DB/BB (Try to use same weight as P.C)

5 Burpees

Core: 60/60 x 3 sets (6mins)

Opposing Arm and Leg Extension

SB Crunch

 

Thursday 

30/30 - 10 sets (30 minutes) 

SA Ring Pulls with rotation (pick a challenging level)

SA Snatch (Control this movement. Slow is smooth, smooth is fast)

SL lateral lunge (loaded if need be)

Core: 60/60 x 3 (6mins)

TVA Heel Taps

Prone Cobra

Note: No rest between sides. 30 seconds of loading on each movement on each single side. These workouts are a lot slower so pick a weight that makes you breathe heavy and makes you sweat!

Friday

40:20 x 7 sets - (28 minutes)

KB Swings

Box Jumps

BB SDHP

Sit-Ups

Core: 60/60 x 3 sets 6 minutes

V – Holds – Medicine ball line

Alternating Star Fish

Saturday 

Workout 1:

10 – 1

Wall Ball

MB Slams

Ring dips/Weight Ring Dips

Workout 2:

Add one rep every minute on the minute of:

Squat Press (one movement)

Until you fail to complete set reps in that minute. (Don’t go very heavy, moderate weight)

Core: 90/90 x 3 sets (6 minutes)

Supine Lateral Ball Roll

Back Extension Holds

SUNDAY

Focus

Dynamic Warm-up!!  

The trainer will take you over a nice dynamic warm up to get ready for the fun ahead.

Workout 

In teams of 2:


7 x Caveman Pullups
(partner Box Jumps or Step Ups until partner is done)

SWAP

Then

Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)

SWAP

AMRAP in 24 minutes

Your score are your teams TOTAL Box Jumps and Burpess.
So keep a continuous count.

Core
SB Wrestles

60/60 x 4 (2 each)