26.3.2012 - 31.03.2012

Monday
26.3.2012

Holistic Foundations
First Birthday
SKYDIVING & BBQ ADVENTURE!

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
27.3.2012
I HEART Holistic Foundations!

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
28.3.2012

Garry getting stronger overhead!

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
29.3.2012

Jase - V style Sit-Ups

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
30.3.2012

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


Workout (20mins)
Work in Team of 2, 3 or on your own.

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 31.3.2012
Ashur!

Focus
TUG OF WAR!

Workout
21 - 15 - 9

Lunge Twist Press (each Leg)
SDHP
Turkish Get Up (total)
SB Push-Up



Core
Frisbee!!!