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.