Monday
Focus
3:30min AMRAP
5 x Squat Jump
5 x Pushup
Workout
5 x Squat Jump
5 x Pushup
Workout
Endurance
Amrap in 20 minutes
05 x Burpee Pull Ups
10 x Box Jump
50 x running skips (on the spot)
50 x running skips (on the spot)
Core
60/60 x 3
60/60 x 3
SB Crawls
Hip Extension
Hip Extension
Tuesday
Focus
10m Sprints x 10 x 2
10m Sprints x 10 x 2
Workout
Interval Strength
30:30 x 7 rounds (28 mins)
Lunge Box Step Up (L)
Lunge Box Step Up (R)
Lunge Box Step Up (L)
Lunge Box Step Up (R)
Deadlift
KB or Plate Loaded - Front Squat
Core
SB Pass Throughs
Prone Cobra
KB or Plate Loaded - Front Squat
Core
SB Pass Throughs
Prone Cobra
Wednesday
Focus
5 min Amrap
7 x Kb swings
7 x 15 inch Box Jumps
Workout
Speed and Power
10 x Plyo Pushup
7 x Kb swings
7 x 15 inch Box Jumps
Workout
Speed and Power
10 x Plyo Pushup
20 x Jumping Pull-ups
10 x Around the world MB Slam
Rest 1 minute
Rest 1 minute
6 rounds for time
Core
Skipping Rope
Thursday
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| Don't forget. Thursday Feasts. Come join in on a community event where we all get to sit down and have dinner together. Cost of the dinner is $15 and you will need to pre pay and email me to secure your place on the night. Check out http://holisticfoundations.blogspot.com.au/p/thursday-night-feasts.html for more details. |
Focus
Amrap 4 mins
10 x SDHP - KB
7 x SB Pike
Workout
Strength Session
Every 2 minutes (rest remaining seconds)
(2min, 4, 6, 8, 10, 12, 14, 16, 18, 20min)
10 sets
5 x Cleans
5 x Push Press
You will have 2 minutes to complete the 5 x Cleans and the PP then you will have what ever time is left to rest. The idea is each round to challenge your last. Get Strong.
Core
Workout
Strength Session
Every 2 minutes (rest remaining seconds)
(2min, 4, 6, 8, 10, 12, 14, 16, 18, 20min)
10 sets
5 x Cleans
5 x Push Press
You will have 2 minutes to complete the 5 x Cleans and the PP then you will have what ever time is left to rest. The idea is each round to challenge your last. Get Strong.
Core
Wall Sits
Pushup Holds
Pushup Holds
Friday
Focus
40:20 x 3 Commando Burpee Roll
Workout
20:40 - Speed and power (6 rounds – 30 minutes)
(L) SA Snatch
(R) SA Snatch
Horri Pull
Burpee
Suicide Srpints
Core
60/ 60 x 3
SB Lever Pushes
SB Lever Pushes
Saturday
Focus
Muscle up Transitions/False Grip Ring Rows
Workout
100 x Double Unders or 400m running skipping
60 x MB Slams
50 x V style Situps
40 x Box Jumps/Step ups
30 x SB Pike
15 x Laps Around The Building
Core
60/60 x 3
SB Side Bend
Muscle up Transitions/False Grip Ring Rows
Workout
100 x Double Unders or 400m running skipping
60 x MB Slams
50 x V style Situps
40 x Box Jumps/Step ups
30 x SB Pike
15 x Laps Around The Building
Core
60/60 x 3
SB Side Bend
Sunday
Happy 31st Birthday Adam!!! :) Enjoy this workout on your birthday
Workout
In teams of 3:
Workout
In teams of 3:
150 Rope Climbs Back To Standing.
150 Thrusters (Bar can not touch the ground for the whole workout)
150 KB Swings (The heaviest bell can never touch the ground)
** Penalty of 15 Burpees if the rules are broken**
Core
30/30/30 x 3 rounds
Prone Plank/Side Plank L and R
150 Thrusters (Bar can not touch the ground for the whole workout)
150 KB Swings (The heaviest bell can never touch the ground)
** Penalty of 15 Burpees if the rules are broken**
Core
30/30/30 x 3 rounds
Prone Plank/Side Plank L and R
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