30.1.2012 - 4.1.2012

Monday
30.1.2012

Focus (5minutes)
Learn the Over Head Squat
30:30 x 5 sets - Practice (dowel or empty bar only)

Workout
30:30 x 5 rounds (25 minutes)

Pushups
Horizontal Pull
KB Front Squat
SB Hip Extension/Knee Flexion

Core (6 minutes)

Prone Cobra
Ground facing (knees to elbows)

Tuesday
31.1.2012

Focus (5 minutes)
Learn The Clean and Jerk from Floor to Split (dowel or BB only)
30:30 x 5 sets Practice

Workout
Endurance

AMRAP 17 mins

5 Jumping Pullups
10 Lunge Box Step-ups
5 Buprpees

Core (6mins)
SB crawl
Hip Extension

Wednesday
1.2.2012

Focus (5mins) KB Deadlift Technique
30:30 5 sets – No heavier then a 32kg KB

Workout (25 minutes)
Speed and Power

20:40 x 5 rounds

Double Unders/Singles
DB Burpess
MB Slam
KB SDHP
Ladder Intervals

Core (6mins)
TVA Heel Taps
SB Flutters

Thursday
2.2.2012

Focus (8 minutes)
KB swings – 40:20 x 8 sets


Workout (21 minutes)
Uni Lateral Strength

30/30 – 7 sets (21 minutes)

Single Leg Deadlift - KB
Single Arm Pull w/rotation
Single Arm Snatch - DB

(no rest between movements)

Core (6mins)
PNF - Squat

Friday
3.2.2012

Focus
Ask the trainer for help on something you think you could use some help with


Workout (20mins)
Work in Team of 2 or 3

20 mins

1 Sled Crawl - (Increasing weight if ability allows)
7 Dips
14 BB Push Press

Get through as much work as you can. More of a slow pace then your traditional AMRAP.


Core (6mins)
Star Fish 30/30

Saturday 4.2.2012

Focus

Workout

Core

23.01.2012 - 29.01.2012

23.01.2012
Massive Monday

Focus 20:10 x 8 sets - KB Swings

Workout
10 reps X 10 sets Pushups - (Toes/Knees) (the HARDEST version for you)
Double Unders/Singles - X 10 on each set (eg: 10 x 10 - 9 x 10 - 8 x 10 - 7 x 10 etc)
Pullup - (Rings/Bar/Bent Over Row) (the Hardest version for you)

*If doing singles, stick to the same rep Scheme anyway*

Core
Hip extension Knee Flexion
Forward Ball Roll

24.01.2012
Trainer Tuesday

Focus
Sled Drags in teams - Max in 5 mins 10kgs

workout
40:20

Deadlifts
MB Slams

10 rounds

Core
Skipping Rope

25.01.2012
Wasted Wednesday

Focus

SDHP - 5 sets 40:20

Workout

10 down to 1 rep
Followed by MAX reps Shoulder Press (not to heavy)

Lunge (each leg)
Shoulder Press (max Reps)

Score for this workout is total Shoulder Press completed

Core (6mins)
TVA
Prone Cobra

26.01.2012
Terrific Thursday

CLOSED

AUSTRALIA DAY – NO CLASSES

27.01.2012

Functional Friday

TRAINERS CHOICE

(surprise Workout)

28.01.2012

Super Saturday

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

Monday 16th January

Focus

MAX ring dips in 3 minutes:

(set your stop watch to 3 mins and GO!)

Workout

Endurance

21 reps of:

KB swings

Box Jumps or Step ups (each leg)

MB slams

400m Run

15 reps of:

KB swings

Box jumps or Step up (each leg)

MB slams

400m Run

9 reps of:

KB swings

Box jumps or Step up (each leg)

MB slams

400m run

Core

Quads, Glutes, Calves and Hamstrings AFTER workout!!

Tuesday 17th January

Focus

Ladder work (10mins)

Workout

40:20

Walking Lunge with Alternating Press

Strict Pull Up/Bands/Rings

Push-ups

8 sets (24 minutes)

Core

60/60 (6 mins)

Skipping Rope

Wednesday 18th January

Focus

Workout

Endurance

4 Rounds for time:

20 x Burpees

50 x Double Unders

Core

TVA Heel Taps

Superman FULL on Swissball

Thursday 19th January

Focus

Rope climbs - Back to standing or Full Version

30:30 - 5 sets

Workout
40:20

Box - Single Leg Squat

SB prone Pike

KB Squats

Core

MB V - Rotations on butt

Hip Extension

Friday 20th January

Focus

Re-bounder/Ladder/Agility - Trainers choice on style!

Workout

5 Rounds

10 x Push Jerk

20 x Sumo Deadlift High Pull

Core

Crab Walks

Commando Crawls

Saturday 21st January

30/30 - 8 sets (24minutes - No rest after Snatch)

DB/KB One Arm Snatch
BB Deadlifts
SB Jack Knife

Core
SB Wrestles
60/60 - 3 sets (6mins)

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.

Monday 9th January 2012

Alan and Paige

Focus
30:30 x 5 sets
Bear Crawls - forwards and backwards

Workout
Speed and Power

Toes to Bar

Burpee

Double Under

8 sets 24mins

Core
60/60 - 3 sets

Skipping Rope

Tuesday the 10th January

6am - loving it!

Focus
Over Head Squat - Dowel practice and technique tutorial, Use Creates for awearness and mirrors to watch your knee hip and lower back positions.


Workout
40:20

KB Sumo Deadlift High Pull
Push-up w/rotation (Challenging)

10 Sets (20 minutes)

Core
30/30/60
PNF (L & R)
Bridge holds on Swiss balls

Wednesday 11th Of January

Kates 25th Birthday Workout! Go Kate!

Focus
Handstands
3 sets of 30:30

Workout
Endurance

15 - 1

Thrusters
Sit-Up
Run/Row/Bike

Core
60/60 - 3 sets

SB Pass Through
Prone Cobra

Thursday 12th January

Steve and Alex going rep for rep! :)

Focus
30/30 - 5 sets

Ring Holds
Pull-up Holds (beginner: On rings for Pullups/Adv: On Bar)

Workout
10 - 1

Deadlifts
SB Jack Knife
Clean & Press

Core
60/60 - 3 sets

Starfish (3 levels)

Friday 13th January

Activated Nut Salad! :)

Focus
Until you get warmed and focused
Basketball shots - Every time you miss 2 burpees!

Workout
50-40-30-20-10

Lateral Step-ups (alternate sides)
KB Sings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)

Core
TVA Heelps
SB Supermans (full version)

Super Saturday 14th January

Focus
Best of 5
Tug Of War

AMRAP 20min

5 X Strict Pullup
10 x Wight plate ground to over head
20 x Horse stance Knee to Elbow
100m Interval Run/Row/Bike

Core
Oposing Arm and Leg
MB Rotations

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.

3/12/2012 - 8/12/2012

HAPPY NEW YEAR EVERYONE!

Here is your FIRST week of 2012 towards

HEALTH & HAPPINESS

Tuesday the 3^rd January

Peace

Focus

Lateral Shuffles with 180 degree spin.

Workout

10 sets x 10 reps (adv)/ 10 sets x 8 reps (inter) 10 sets x 5 reps (beginner)

Lunge
Pull-up

Core
SB Crunch
Prone Cobra

Wednesday 4^th of January

We still have PLENTY of shirts left for sale. Buy one to support your favourite gym. All proceeds go straight BACK INTO the gym!

Focus

Rope Shakes x 5 sets


Workout

30/30

Push-Up
SDHP
Horizontal Wall Throws
Ring Pull

Core
MB V rotations
SB flutters

Thursday 5^th January

Bok-Bok! Where do your eggs come from?

Focus

Touch Jumps – Cycle one person at a time for 2 minutes (hold a squat while waiting for your turn) x 2 sets

Workout
21 - 15 - 9
(Double Unders x by 4/ Singles: x's DU's by 2)

Double Under (Double Under: 84/60/36 = 180 DU's) (Singles: 168/120/72 = 360 Skips *scale is needed*)
Burpee (3 levels)
Interval Sprint (10m)

Note: RELEASE CALVES before & after the workout. Anyone who has a knee, calf, lower back or an special reason to change the movement please consult with a trainer prior to the session for a suitable altrenative


Core

60/60 - 3 sets (6mins)

Alternating Star Fish

Friday 6^th January

HAPPY BIRTHDAY KATE!!!!

Focus
Deadlifts - 5RM – (Adv)/ 8RM (inter) 12RM (beginner)

Note: Advance - People who know they can Deadlift 1.5 times their own body weight
Intermediate - People who can Deadlift their body weight

Beginner - Everyone else

Workout

Speed and Power

5 rounds (25 minutes)

Every minute on the minute

10 x Kb Swings
15 x Push Press
20 x MB Slams
25 x Air Squats


Core
60/60 – 3 sets (6 minutes)

SB Wrestles

Super Saturday 6^th January

Group Class - Get to one this year!

Focus
Alphabet Balloon Game
Rebounder

Workout
30/30 x 8 rounds – (24minutes)

Note: No rest between sides constant movement so keep this in mind when warming up and picking weights. (24minutes)

30/30

Single arm Snatch
Single Arm Row
Single Leg Deadlift

Core

Seated SB Balance
Push-Up Hold Position


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.