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