Movement Monday

Workout
40:40 (L:R – No rest)

5 Sets (30 minutes)

One Arm Pull with Rotation
One Arm KB Bent Over Row
BB Deadlifts (40 on then 40 rest)

Core
SB Crunch
Superman



Two Step Tuesday

Workout
15 minute AMRAP
1 Thruster
1Situp
1 Double Under

2 Thrusters
2 Situps
2 Double Unders

(continue as high as possible in 15 minutes)

Core

60/60 (6mins)

PNF Squat




Western Wednesday

HOLISTIC FOUNDATIONS WILL BE CLOSED FOR ANZAC DAY.

Here is a workout you may like to do at home in the back yard.
Workout
40:20

Walking Lunge
Strict Pull Up/Bands/Rings
Push-ups

8 sets (24 minutes)

Core: 60/60 (6 mins)

Skipping Rope



Thunderous Thursday

For Time:

Complete 7 rounds for time of:
• 7 power snatches (as heavy as possible for 7 unbroken reps)
• 7 box jumps (max height that is comfortable for 7 reps but not EASY!)

Core:

60/60 (6mins)

Hip Extension
V - Holds Mb Rotation



Functional Friday

40/20 – 8 sets (24 minutes)

BB/DB/KB Push Press
Jack Knife (no push)
SDHP (KB or DB)

Core: 60/90 – 3 sets (7.5minutes)

Forward Ball Roll
SB Bridge



Sonic BOOM Saturday

As many rounds as possible in 20 minutes:

05 Burpees
20 MB Slams
10 BB Power Cleans
3 Stair Climbs

Core:

60/60 – 3 sets (6 mins)

Star Fish