27.8.2012 - 2.9.2012

Monday Breakfast? Why not?!? It's better then ALL breakfast cereals and toast!

MAX/FOCUS: 

Dead Ball Throws Length of the gym for time. Up and back - quickest time from 3 attempts.

Workout
20-16-12-8-4
Squat Cleans
50-40-30-20-10
Double Unders

Reps will look like this:

20-50
16-40

12-30

8-20

4-10

Core: 90/90 (9 minutes)
Swissball Bridge
Pushups Hold Position

Tuesday

Max/Focus: Find your 5 RM Deadlift (20 minutes)

Workout

30/30
Reptilian Pushups
Box Jumps
(Alternate)

12 sets (24 Minutes)

Core: 60/30/30 (6 minutes)
SB Crunch
SL Hip Extension

Wednesday

Focus: Pick from the Surprise Box

Workout

2-4-8-16-16-8-4-2 (30min cut off)

Knees to elbows
10m Sprints
KB swings
Walking Lunge ES (optional: weight plate)
every 3 minutes Stop to do 3 Burpees

Core: 60/60 - 3 sets

Starfish (alternarte sides)

Thursday
Kate smashing some skipping and having fun!

Focus: Rope Climb Technique  (no one is to climb to the roof, unless a trainer is extremely confident in your abilities) Or Surprise Box.

Workout

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
Walking in a low SQUAT hold
Pushups on the ground

Core:
SB Knee Flexion only
TVA Heel Taps

Friday


What's your excuse?
It's only 800m WALK if you have to but do it with a smile on your face and a happy positive thought in your mind!

Focus: Surprise Box


Workout:

Run 800 meters
15 Hang squat snatch
Run 400 meters
15 Squat snatch from mid-thigh
Run 200 meters
15 Squat snatch

100m run

Core:
MB Rotoations
Prone Cobra

Saturday

 

Focus 

Surprise Box

Workout

Emom for 12 minutes

SDHP/Burpee

MB SLAM/Push Press

Core
Foam roll and stretch

Sunday 

Team speed and power 

In teams of 2

Person 1: Works from 0-20 seconds

10 second interchange 

Person 2: Works from 30-50 seconds

The pairs score on movement is recorded.

Movements
MB Slam
Lateral Step Overs (5-3plates)
Push Press
Rope Shakes (single rope)
Sprints

6 Rounds 
Higest total score wins!

20.08.2012 - 26.08.2012

Monday

 

Focus

Pick from the surprise box for an individual focus

Workout

LS Walking Lunge With Press
RS Walking Lunge With Press
LS One Arm Pull With Rotation

RS One Arm Pull With Rotation

40:20 x 6 rounds (24 minutes)

Core

SB Pass Throughs

Prone Cobra

Tuesday

Focus

Pick from the surprise box for an individual focus

Workout

Speed and Power

20:40
Double Under

V’Situp

Push-up

KB Swing

Core

Hip Extension

TVA Heel Taps

Wednesday

HAPPY 80th BIRTHDAY MARGRET!!!

All of us at Holistic Foundations wish you the very best for your 80th lap around the sun! You're winning the race, like usual!!! :) 

Focus

Pick from the surprise box for an individual focus

Workout

10! – Deadlift
10 x 10 Pushup

Core
MB Rotations - V sit

SB Bridge

Thursday

Focus

Pick from the surprise box for an individual focus

Workout

Endurance

20min Amrap

4 Burpee Pull-ups
8 Box Jumps

12 WPGTOH
200m Run

Core

Pushup Hold

Squat Hold

Friday

Focus

Pick from the surprise box for an individual focus

Workout

For-time

21/18/15/12/9/6/2 (84 reps)

SDHP (no less then a barbell 8/15kg or 20kg and no more then 45kg)
K2E

Front Squats

Core

3D Squat

Saturday

Focus

Pick from the surprise box for an individual focus

Workout

25/15/10 of:

1 x 400 Farmers Carry

Dips

1 x 400 Farmers Carry

Power Clean (no less then BB and no more then 65kgs)

1 x 400 Farmers Carry

Core

Star Fish Rotations

Sunday

 

Focus

Pick from the surprise box for an individual focus

Workout

In Teams of 2:

Using a deck of cards you and your partner will collect a card off the trainer. Both of you will perform all of the exercises that are on the board together. The card will represent the rep range.

Jokers are worth 25

Ace is worth 11

Jack/King/Queen are worth 12

The team with the most cards are the winners.
In the event of a tie a 400m team relay will decide the winners.

Movements:

Lunge

Pushup (Slap hands)

Partner Situps (link feet)

Partner MB Slam

Core

Opposing Arm and Leg

SB Crunch

20.08.2012 - 26.08.2012

Monday

 

Focus

Pick from the surprise box for an individual focus

Workout

LS Walking Lunge With Press
RS Walking Lunge With Press
LS One Arm Pull With Rotation

RS One Arm Pull With Rotation

40:20 x 6 rounds (24 minutes)

Core

SB Pass Throughs

Prone Cobra

Tuesday

Focus

Pick from the surprise box for an individual focus

Workout

Speed and Power

20:40
Double Under

V’Situp

Push-up

KB Swing

Core

Hip Extension

TVA Heel Taps

Wednesday

HAPPY 80th BIRTHDAY MARGRET!!!

All of us at Holistic Foundations wish you the very best for your 80th lap around the sun! You're winning the race, like usual!!! :) 

Focus

Pick from the surprise box for an individual focus

Workout

10! – Deadlift
10 x 10 Pushup

Core
MB Rotations - V sit

SB Bridge

Thursday

Focus

Pick from the surprise box for an individual focus

Workout

Endurance

20min Amrap

4 Burpee Pull-ups
8 Box Jumps

12 WPGTOH
200m Run

Core

Pushup Hold

Squat Hold

Friday

Focus

Pick from the surprise box for an individual focus

Workout

For-time

21/18/15/12/9/6/2 (84 reps)

SDHP (no less then a barbell 8/15kg or 20kg and no more then 45kg)
K2E

Front Squats

Core

3D Squat

Saturday

Focus

Pick from the surprise box for an individual focus

Workout

25/15/10 of:

1 x 400 Farmers Carry

Dips

1 x 400 Farmers Carry

Power Clean (no less then BB and no more then 65kgs)

1 x 400 Farmers Carry

Core

Star Fish Rotations

Sunday

 

Focus

Pick from the surprise box for an individual focus

Workout

In Teams of 2:

Using a deck of cards you and your partner will collect a card off the trainer. Both of you will perform all of the exercises that are on the board together. The card will represent the rep range.

Jokers are worth 25

Ace is worth 11

Jack/King/Queen are worth 12

The team with the most cards are the winners.
In the event of a tie a 400m team relay will decide the winners.

Movements:

Lunge

Pushup (Slap hands)

Partner Situps (link feet)

Partner MB Slam

Core

Opposing Arm and Leg

SB Crunch

13.08.2012 - 19.08.2012

Monday

The early days! Humble beginnings.

Workout

10 Rounds (20 minutes)

 

Ply-Pushup

Mb Slam

Double Under

REST

30/30/30/30

Core

TVA Heel Taps

SB Superman

Tuesday

Workout

Every Minute On The Minute for 20 minutes:

1st minute

1 x Sit up

1 x Thruster

2nd  minute

2 x Sit-Up

2 x Thruster

Adding a rep for every minute that you complete.

If you fail to make the rep range on the minute you will start to work your way back up or back down the ladder.

20minutes

Core

Butt Lifts

Hip Extension

Wednesday

 

Workout

30:30x 6 Rounds

(no rest between sides only resting after the front squat)

Lunge Rotation Press

KB Front Squat

SL Box Squat

Core

SB Pass Though

Prone Cobra

Thursday

 

Workout

10 rounds x 10 Reps

Floor Press

Pull-Up

Russian Twist

Core

30/30/30 (no rest) x 3 Rounds

Side Plank (Each Side)

Plank

Friday

 

Workout

Speed and power

20:10 x 7 rounds (28 mins) 

KB Swings

Touch Jumps

V-Situps

Sprints (5m) 

 

x 2

Core

Push Up Holds

Wall Squats

Saturday

 

 

Workout

AMRAP in 20 mins

SDHP x 10

Crawling - Superman to Pike

Push Press x 10

Core

Lower Body SB rotations

X - over crunch

Sunday

Workout

3 people in a team  

*all Reps can be shared*
*runs are done together and all people must run together linked arms*

Workout #1  

63 Pull ups 

63 Kb Swings

400m run (link arms)

x 3 rounds

Workout #2

150 wall ball 

Workout #3
63 x SDHP
45 x WPOH

27 x  T2R

3 x rounds


TIME!!!!

Core 60/60 x 3
Inch Worm
SB Crawls

 

6.8.2012 - 12.8.2012

  Monday

Best Squat!

Focus

Foam roll:

ITB 2 mins Each Side

Calves 2 mins Each Side

Workout

400m Run

50 Thrusters
50 Push Ups
400m Run

30 Thrusters
30 Pushups
400m
20 Thrusters
20 Pushups


Core
Prone Jack Knife
Prone Cobra.

  Tuesday

Tysha finds her LOVE of training and expresses it in heart shaped sweat patches!

Focus

Foam Roll

Glutes 2 mins each side

BB inner Thigh 2 mins each side

Workout
Partner Up – You go they go!

5 Pull-Ups
10 KB/BB SDHP
12 Situps

Cut Off 30 mins

Core

SB Superman

Leg Raises off the bar

Wednesday

Jules getting her traps and rhomboids engaged!

Focus

Hand shuffle - left and rigght  10 laps

Hand Shuffle - Back and forward 10 laps

Workout
10 Deadlifts
20 Walking Lunges
10 Each Leg - Box Step up.

8 rounds

Core

4 point Horse Stance

Hip Extensions

  Thursday

Thursday Night Feast this week - email me to secure your spot.

Focus

One Leg Balance - eyes closed 

accumulate 5 mins

For time:

Workout

100 x Shoulder Press (A)/Push Press (I)/High Pull (B)

Beginner – Bar
Intermediate – 30kg
Advanced – 40kg

Every Time you break the RACK position you receive a penalty

* Penalty 10 KB Swings

Then:

Taking the age of the youngest person -

4 rounds of:
Sit Ups 
Double Unders
1m Broad Jumps

Core

Holding the Deadlift Position with the Dowel (waiters bow)

3 minutes x 2 sets

 

Friday

Handstand-ville for Kate!

Focus
Bar Hang 1 min x 3

Workout
In teams of two
(if uneven number you can go a team of 3 with reps of 75/60/45/30/15)

50-40-30-20-10
Toes to bar (reps can be shared between partners)

Wall Ball (reps can be shared between partners) 

 Bear Crawl (Purple mats to Grass) 14/12/10/8/6 <----- rep scheme

Core

Skipping Rope 

60/60 x 3

  Saturday

The adopted kitty - Chleo

Focus

Frisbee

In teams of two:

Workout
Partner up - you go, they go.

100m sprint (10 x 10m laps in the gym or 100m outside)
25 Partner MB Slams 

10 Burpees  (Partner holds a plank while burpees completed)

5 Box Jumps

Core

SB Bridge

Push Up Holds

Sunday

Happy Birthday Michael! We all hope you have a GREAT day!

Focus
46 x Mp's Choice (he also has to do them haha)

Workout
46 Box jump, 24 inch box

46 Jumping pull-ups

46 Kettlebell Swings
46 Walking Lunge

46 Knees to elbows

46 Push press

46 Back extensions

46 Wall balls

46 Burpees

46 Double unders
** workout subject to change without notice**

Core
SB Levers
30/30 - 6 rounds