27.02.12 - 3.02.2012

Marvellous Monday
26.02.12

Jules having FUN!!

Focus
Learn/practice -

Knees to: elbows/bar/ring

Workout
30:30

Walking Lunge Press
Strict Pull Up/Bands
Reptilian Push-ups

8 sets (24 minutes)

Core
60/60 (6 mins)

Skipping Rope

Trepidations Tuesday
28.02.2012

two thumbs up, Karens back!

Focus
Practice a movement you want to be better at!

Workout
Speed and Power

V style Sit-up
Double Unders
Kb Swings

20:40 - 8 sets (24 minutes)

Core (4:30min 3 sets)
30 second side plank (left)
30 second side plank (right)
30 second plank

Rotate non stop for 4.5 minutes

Walnut Wednesday
29.02.12

Focus
Ladder work

Workout
40:20

KB Front Squat
Pushup
Ring Horizontal Pull

8 sets (24 minutes)

Core
SB crunch
Superman

Thunderous Thursday
1.03.12

Focus
3 rounds

8 laps of gym

You have 1 minute to complete 8 laps. If you get this done in under 60 seconds you will then do as many MB slams as possible. AT the beginning of the next minute you will do 8 laps again and repeat this process for 3 rounds.

Your score is the highest amount of MB slams.

Workout

Tabata

20:10 – 8 sets of each then rotate

Push Press
KB Swings
Knees to Elbows

Each person will stay on the exercises for a FULL 8 sets then move to the next exercise.

Your score is the LOWEST number from all 8 sets and all movements.

Core
60/60 (6mins)
SB Side bends

Fantastic Friday
2.3.12

Focus
Swiss Ball 180/360 spins

Workout
40/40

One Arm Pull w/rotation
One Leg Deadlifts
One Leg Box Squat

Core

SB lateral Ball rolls

Fwd BB/SB rolls

Sensational Saturday
3.2.12

Surprise – Keep a look out! ;)

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.

20.2.2012 - 26.2.2012

Monday
20.02.2012

Belinda - Getting her explosive power on!

Focus
Lateral Shuttle runs 1 minute on 30 off repeat 5 sets


Workout
Speed and Power

10 rounds

1 Rope Climb or/5 Back to Standing
10 Burpees
15kb Swings
20 Double Unders

Core - 60/60 (6 minutes)
SB Wrestles



Note: Work as fast as possible with good form and focus. Rest THE SAME time it takes to complete the set then go again, repeat 10 times.

NO ONE will climb to the TOP (3 pull and grabs MAX)
You also need to pass a test to be able to climb the rope. You will need to be able to hold on to the top and lift your knees to your chest 10 times without coming off to be able to even consider doing the climb and show an instructor that you are 100% capable of locking your feet off on the rope.

Tuesday
21/2/2012

Jules - Game face!

Focus
Two Groups - Stair Climbs/Handstands

Workout
Strength

Pushup (hardest version)
Pullup (hardest Version)

Advanced: 10 x 10
Intermediate: 7 x 10
Beginner: 5 x 10

Core
Prone Cobra
TVA Heel Taps


Note: GET STRONG! Take your time, you have 45 minutes to complete this workout. Don't take the easy road and do them at a level that is not challenging. Give yourself a target and reach it today. You have the potential to get as good as you want at these movements.

Wednesday
22.02.2012

Resting... ahhh

Focus
Practice Double Unders

Workout
Interval Strength

Deadlift
Beginner - Box Step Up (alternate legs)
Intermediate - Plate Step Up
Advance - Box Jump

40:20 - 10 sets (20 minutes)

Note: This workout is designed to be around INTERVAL STRENGTH. Being strong for prolonged amounts of time. Weight and reps have nothing to do with it. Work on your time under tension. If you can lift the bar EASILY for 40 seconds, go up in weight if you STRUGGLE to do 40 seconds drop the weight. Keep in mind everyone that this is A LOT of tension so pick an according weight.


Core
SB Flutter Kicks
Horse Stance - Cross Overs

Thursday
23.02.2012

Tysha being Awesome

Focus
Rope Shakes - 30/30 - 4 sets

Workout
Uni Lateral - Interval

Lunge with Rotation (No Press)
KB Bent Over Row
KB/DB Floor Press

40:20 - 4 sets (24 minutes)

Note: There are only 4 sets. Keeping this in mind. You will need to warm up well so that you can utilise the full 4 sets as WORKING sets. There is a 20 second rest between SIDES. Weaker side to be done first, then matched with stronger side.

Core - 60/60 (6minutes)
Hip Extenstion on the ground
Knee Flexion on SB

Friday
24.02.2012

Kate - Have Fun In Bali

Focus
Furthest Broad Jump

Workout
Speed and Power - Interval

Rope Shakes
Touch Jumps
Turkish Get Ups (HALF WAY only - Swap hands each rep)
Interval Sprints

20:40 x 6 sets (24 minutes)

Note: The idea of this workout is NOT to go heavy but to stay consistent and as FAST as possible for all 6 sets. Don't pick a weight that will train you to be slow, pick one that you can move with confidence, SPEED and POWERFULLY!

Core
SB Super man
MB rotations

Saturday
25.02.2012

Tyshas Beautiful Princess - Jetta

Focus
Lear the Kip

Workout

Two options:

Option A:

7 Min AMRAP of Burpess

Option B:

21-15-9

KB Swings
Pullups
400m Run

Option C:

All of the above


Core

Russian Twist
Push up Position Holds

13.2.2011 - 18.2.2011

Monday 13th Feb 2012

Pre Warrior Dash (Post WD - next post)

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

Workout
Speed and Power

Toes to Bar
Burpees
Double Under

8 sets (24mins)

Core
60/60 - 3 sets

Skipping Rope

Tuesday the 14th Feb

Post Warrior Dash

Focus
Over Head Squat - Dowel practice and technique tutorial, Use Creates for awareness 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 14^th Feb

Guess who this is? If you think you know, add a comment below!

Focus
Handstands (box or wall)
3 sets of 30:30

Workout
Endurance

12 - 1

Thruster
Sit-Up
Run/Row/Bike (Run: Speed Bump and back - Bike - 200m Row- 150m)

Core
60/60 - 3 sets

SB Pass Through
Prone Cobra

Thursday 15^th Feb
Warriors!!!

Focus
30/30 - 5 sets

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

Workout
10 - 1

Lateral Lunge Press
SB Jack Knife
Power Cleans

Core
60/60 - 3 sets

Starfish (3 levels)

Friday 16^th Feb
Brett, preparing for Warrior Dash

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 17^th Feb
Super Squat

Focus
Best of 5
Tug Of War


Workout
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

Monday
6.2.2012

Brett showing us some speed and power!

Focus
20:10 x 8 of SDHP

Workout
EMOM

5 KB swings (can go heavier then normal. Form controls load, always)

With remaining time of the minute you will perform Burpee Pullups

Your score will be the TOTAL amount of completed Burpee Pullups

*easier version of Burpee Pull up can be just the burpees or the burpee with Horizontal ring pulls instead*

Tuesday
7.2.2012

6:30am Morning Class

Focus
20:10 x 8 of Squat Holds
Advance version add weight

Workout: Interval

30:30

Deadlift
Pushups
KB Front Squat

8 set (24 minutes)

Core
SB Hip Ext/Knee Flex
TVA Heel Taps

Wednesday
8.2.2012

Jules Warming up her Jerk

Focus
20:10 - 8 sets of Partner MB Squat Pass (throw to each other or wall if no partner)

Workout: Endurance

Double Unders
Sit-ups


50-40-30-20-10

Core
SB Crawls
Turkish Get Up (alternate arms)

Thursday
9.2.2012

Over Head Squat Position

Focus
20:10 - 8 sets
Pushup walk (walking on hands and feet in Pushup Position)

Workout: Interval Strength

40:40

Walking Lunges
Box Handstand Push-ups
Interval runs

6 round (24 minutes)

Core
MB Rotations
Prone Cobra

Friday
10.2.2012

Lunge Box Step Up

Focus
20:10 - 8 sets of:
Squat Hold Walks

Workout: Speed and Power

MB Slam
Mountain Climbers
Lunge switch
Push Press
Touch Jumps

20:40 x 5 rounds (25 minutes)

Core
SB Jack Knife
Hip Extension Holds

Saturday
11.2.2012

Warming up with Double Unders

Focus
Agility Course (Get our bodies, nervous system warm! Start moving in all planes of movement!)

In Teams Of TWO (or on your own)

Mini Workout Number 1


7 min AMRAP


7 Thursters
7 Knees to Elbows

Mini Workout Number 2

7 Min AMRAP

7 KB Swings
7 Burpees


Mini Workout Number 3

7 Min AMRAP

7 Back to Standing Rope Climbs
7 Stair Climbs


Core
Foam Roll 10 minutes release work


Then: WARRIOR DASH AND MUD RUN FOR FUN!!! See you there!!

Last years Warrior Dash!

Saturday 4.2.2012

Focus
400m x 2 beat your first time

Workout
30 minute CAP

Every minute on the minute for as many minutes as possible!

Pull-ups x 2
Push up x 5
Squats x 10

Core
SB Wrestles