Monday
CLOSED
PUBLIC HOLIDAY
Home workout
20:10 x 8 (Stay on the one movement)
Pushup
Squats
Sit-ups
Sprints
Tuesday
 |
Focus
Pushup Holds
Squat Holds
30/30 – No rest between. Just alternate between the two
Workout
Plyometric Pushup
200m run (with a plate)
5/10/15/20/20/15/10/5
Core
SB Hip Flexor Stretch
2 minutes each side
Wednesday
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| Our first ever HF Fitness Boxing Class was a great success. We will be running these every week on a Saturday morning at 9:15am. Ask me for more details. E-mail - holisticfoundations@hotmail.com |
Focus
K2E 3 sets of 10
Practice Kipping
Practice Kipping
Workout
25 Burpees
150 Double Unders
75 SDHP (light weight)
50 Box Jumps
25 Burpees
For Time
Core
SB Pass Throughs
SB Pass Throughs
Opposing Arm and Leg
Thursday
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| Breakfast? Lunch? Dinner? Yes please! |
Focus
In teams of 2: 4 x 50m Sprint Relay + 100 Partner MB SLAMS
Workout
40:20 x 8 rounds (24minutes)
Pull-Ups (Horizontal or
Vertical)
Lunges
Push Press
Core
Cross Over Crunch
Hip Extension Knee Flexion
on SB
Fun Friday
Focus
In teams of 2 max rope
climbs in 3 minutes
Workout
30:30 x 8 rounds (no rest
between rounds: 24minutes)
One Arm Snatch (R)
One Arm Snatch (L)
One legged Deadlift (R)
One Legged Deadlift (L)
One Arm Push Press (R)
One Arm Push Press (L)
Core
SB Bridge
Plank
60/60 x 3
Super Saturday
Focus
Frisbee/Re bounder
Workout
Every Minute On The Minute
Power Clean
AMRAP in 20mins
Once you fail to make the
required rep range within the minute you will simple Start again from 1 or work
your way back down from where you did complete to finish off any remaining
minutes.
Core
SB Wrestles
30:30 x 3
Spring Sunday
Focus
MB SLAM relay
50 Slams each in teams of 3-4 – quickest time wins (if one team is smaller one person will go twice or split between group to cover the extra 50 reps)
50 Slams each in teams of 3-4 – quickest time wins (if one team is smaller one person will go twice or split between group to cover the extra 50 reps)
Workout
In teams of 2:
7 x Caveman Pullups
(partner Box Jumps until partner is done)
SWAP
Then
Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)
SWAP
AMRAP in 24 minutes
Your score are your teams TOTAL Box Jumps and Burpess. So keep a continuous count.
7 x Caveman Pullups
(partner Box Jumps until partner is done)
SWAP
Then
Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)
SWAP
AMRAP in 24 minutes
Your score are your teams TOTAL Box Jumps and Burpess. So keep a continuous count.
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