17.09.2012 - 23.09.2012

Monday

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Focus 

Snatch Balance - Start with the Dowel Only when perfect will anyone proceed to a BB.

 

 Workout

12 - 1

BB Sumo Deadlift High Pull
MB Wall Ball
KB Multi Directional Lunge (each lap is one rep forward, side, back, 45degrees)

Core 

(6mins) 60/60
SB side bend

Tuesday

Don't be left behind this Spring. Come in today to get back into training and reclaim your amazing birth right, a healthy amazing body!!!

Workout

For time

4 sets

25 Push Press
25 Lateral Box Step Up (Alternate legs 20- each side)
25 Weight Plate - Ground to Overhead
Speed bump 2 Speed bump interval

**Note: Don’t go MASSIVLTY heavy with this one as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you and cause you to rest in the set of 25 reps**

Core

60/60 (6 mins)
3 Position Heel Taps

Wednesday

Have you placed your Fresh Produced order yet? Today is the last day to get into order some healthy chemical free food. Send your orders to holisticfoundations@hotmail.com

Foucus

Suprise Box - Pick 2 cards Each! (you can trade for an added 25 burpees)

Workout

Interval

30:30
(6 sets - 24 minutes)

SL DB deadlifts
KB front Squat
Ring Pulls (straight body)

** No Rest on the SL DL swap legs straight away at 30 seconds then straight into next movement**

Core 

60/60
(6mins)

TVA
Superman

Thursday

Me and Alex just after March Melbourne Tough Mudder. It's fast approaching. Are you READY!

Focus 

If time at the end - Pick from surprise box

Workout

Endurance (30 min cut off)

2,4,6,8,10,12,14,12,10,8,6,4,2

BB Snatch (8/15/20/30max) 
Push Up with Forward Crawl
Double-Unders (Quadruple the number you are up to)
75m Interval (only Up and back for the 75m interval)

Core

60/60 (6 mins)

SB – Crunch

4 Point

Friday

Just hanging out at HF Fitness!

Focus
Broad Jump
Record total distance.

Workout

30/30

5 sets (25 mins)

Lunge Rotation Press
Ring Dips

DB Floor Press

Core

60/60 each side

PNF - Squat

Saturday

Look at the strength and beauty in Trudy, Ange and Emma. They have all had MAGNIFICENT journeys.
Ask them about it next time you're in the gym! Also, don't forget BOXING this Saturday at 9:15am with Trudy, Fully qualified Thump Instructor!

Focus 

FOAM ROLL

 

Workout
Speed and Power
20:40  - 5 sets (25 minutes)

7 Burpess
10 Intervals
15 Box jumps/step ups
25 MB slams

Core
60/60

Opposing arm and leg
Fwd Ball Roll

3 sets (6mins)

Sunday

Focus
Double Surprise Box




Workout

One person working at one time teams of 2 or 3

While the other people encourage the working person until it's their turn to go!

7 Air Squats

7 V-Situps

7 MB Slam

20m Sprint (up and back)

In the form of a relay.

Max Rounds in 24 minutes

Teams

CoreLying Wall Hamstring Stretch. Lay on your butt and sit at 90 degrees at the wall with your legs running up the wall (2 mins)