29/12/12

Focus
Wall sit holds / push up holds
30:30 x 3

Workout
20min amrap
5 pull ups
8 weight plate GOH
11 box jumps
200m run

Core
SB crunch
Prone cobra

28th December

Focus
Max reps laps in 60 seconds on 10m x 3 rounds

Workout
Endurance

4 Rounds

10 - Pushups
20 - Squats
30 - KB SDHP
40 - Rope Shakes

Core
TVA
Hip Extension

27th December

9:30am session only!

Come in to work off that extra food!!

12 Days Before CHRISTMAS!

Monday the 24th December 2012

Our Traditional Christmas eve workout!

12 Days Before Christmas

Day 1 - 100m Sprint

Day 2 - Shoulder Press

Day 3 - Jumping Squats

Day 4 - Pullups

Day 5- Box Jumps

Day 6- Push-Ups

Day 7- KB Swings

Day 8-Burpees

Day 9- Sit-ups

Day 10- Wall Ball

Day 11- Knees to Elbows

Day 12- SDHP

Core
Do what makes you happy! Merry Christmas!!!!

17.12.12 - 23.12.12

Magical Monday

Focus
Learn the clean and receiving position of the clean. Understand the difference between a POWER clean and a SQUAT clean.

Workout 

9 Squat Cleans
18 KB swings

5 rounds

Core
60/60
SB Crunch
Prone Cobra

3 sets - 6 mins

Tension Tuesday

Focus

Handstand progression - Box, Band, Wall, Free Standing

The Workout
40:40:40:40 - 9 sets

Bar Bell Push Press 40%
KB SDHP
Double Under
Rest


Core
60/60
Frwd Ball Roll MB Hip Extension (alternate MB each set)

3 sets 6mins

Wonderful Wednesday

Focus
Rope Shakes!

The Workout
30/30 (No rest between sides until Pushups)

8 sets - 24 minutes

One Leg Box Squat/Crate Squat
One leg Deadlift
Push up (30 seconds of work followed by 30 seconds of rest)

Core
SB pass through (hands/feet)
Superman

Tasty Thursday

Quick and easy dessert this Christmas instead of the puddings?

Pear cinnamon and cream

Focus
Swissball Hip Flexor Stretch
Back to Standing Rop Climbs

The workout
AMRAP in 20 minutes

**Add one rep per ROUND completed**


1 Knees to Elbows
1 Sprint to end of gym and back 10m
1 Burpee

Core
60/60 x 3 sets

3D Standing Heel Taps

Feline Friday

Focus
Practice using the bands for your dips

The Workout
6 rounds - 40:20 (24mins)

Rotational Lunge with Press (alternate sides)
BB Deadlift
KB Lateral Lunge
Dips


Core
60/60 - 3 sets
Skipping Rope

Succulent SaturdayWhat's for dinner?

Focus
Concentrate on getting stuck into ANY tight spots.
Foam roll, tennis ball, band stretches etc

"Workout 1"
AMRAP In 10 minutes:

Max Burpess/Jumping Pull-ups
*at the start of each minute you will do 4 KB swings*

*Workout 2*

21 Thrusters
63 DU's
15 Thrusters
45 DU's
9 Thrusters
27 DU's

Core
Accumulate 5 minutes in the SB Hip Extension Bridge Position

Shane's Sunday
(yeh, I named this after me!! LOL)

Ricky - Trudy - Jess

Focus
5 reps 5 Sets DB/KB SA - Shoulder Press (60 seconds rest between rounds)

Workout

30 minute AMRAP
In teams of TWO

Partition the work load any way you need and you mak even use different weights.

30 x DB/KB/BB Snatches
30 x Wall Ball

CORE
Have a light stretch and enjoy each others company! :)

---------------------------------------------------------------

Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.

10.12.12 - 16.12.12

Monday



Focus
200 Double Under for Time 
400/600/800 Singles depending on level.

Workout
5 Rounds
3 Power Cleans
15 HR Pushups
30 Air Squats (knees out - heels down, no lower back rounding adjust height of squat if need be)
200m Run
Core
60/60
But Lifts
X-over Crunch
Tuesday 

Focus
Weight Wall sit times 10% of your BW rounded up to the nearest 10kg
Max time x 3 rounds rest 1min between rounds
Workout
Workout A
25/15/10 – Cap 8 mins
Deadlift
DB Push Press
Workout B – Cap 8 mins

25/15/10

Box Jump
Ring Dips

Core
60/60
Prone Cobra
Floor Crunch
Wednesday 

Focus
30/30 (no rest between movements)

Elbows to Palm
Push Up Hold
Workout
30/30 x 10 rounds
Horri Pull
OH walking Lunge

Core
Tabata
Hip Extensions
Thursday 

Focus
Tabata (max reps TOTAL is your score)
Partner MB SLAMS

Wokrout

50/40/30/20/10

KB Swing
Touch Jumps
V-Sit Up
Core

Long Lie - 2 mins

90/90 Glute – 1 min each side

Friday

Focus

SB Russin Twist 60/60 x 3
While resting Max Burpees
Score is Burpees completed in the time.
Workout
40:20 x 8 (24mins)
WPG2OH

B2S Rope Climb
Around the work MB Slam

Core

4 point

TVA
Saturday

Focus
3 x 400m
Workout

25:35 x 8 rounds (24mins)
Ladder Runs

Mountins Climbers

10m Lateral Sprints

Core
SB Flutters
C’s
60/60 x 3
Sunday 

Focus

Balloon Game
Workout
10 – 1

Strict Pull-Ups
SA Floor Press

30 rope shakes at the end of each set
Core

Turn off the lights and MP will take you through a 10minute stretch Session!

3.12.12 - 9.12.12

Monday

Focus
Take age of youngest person and do that amount of the following -

Double Under 
V-sit up

 3 rounds for time

Workout 
10-1 - 30min Cap

Floor press (heavy) 
Ring Dip (hardest version for you) 
Plyo push up (double reps) 

Core
TVA
C's 

60/60 x 3 

Tuesday

Warrior Dash will be here soon. Who's keen?

Focus - 10mins

Mobility of the hip flexor – Band Resistance

Workout
HYPERTROPHY – Metabolism Building!
 

10 sets X 10 reps

Front Squat
Pull-Up

Note: Work at your own pace. Rest when needed. Remember you want to challenge your 10 rep maximum for most of the 10 sets. So take rounds 1-3 light and easy then start to increase difficulty of each round from 4 to 10 for best results.

Core - 6mins (60/60)

Side Plank – Hip lifts

Wednesday

Handstands anywhere!

Focus -  10mins
Tyre Flip Intervals 2 teams – Max Flips in 7 minutes as a team!

Workout

INTERVAL STRENGTH
30/30 – 8 rounds (24mins)

Bicep Curl Squat
SDHP
Lateral Lunge Press (alternate sides)

Core - 6mins (60/60)

SB Crunch
Palms to elbows

BOXING 7:30pm!

Thursday

Surprise Box?

Focus

Rope Shakes - 5 rounds - 30 seconds of work each round

Workout - 25mins

SPEED & POWER
20/40 x 5 rounds (25mins)

KB Swings
MB Slams
Interval Sprints
Double Unders
Lateral Plate Step-Ups (fast feet)


Core – 6mins (30int/30ext)

Skipping Rope

Friday

No focus – This workout will take a while to teach and to perform.

Workout
MAX STRENGTH 

1^st set 5rm Deadlift

(rest 1:00 min)

2^nd Set 20 x Burpees

(rest 1:00 min)

3^rd set 5rm Deadlift

(rest 1:00 min)

4^th set Max HANG HOLD On Bar or RINGS

(rest 1:00 min)

5^th Set 5rm Deadlift

(rest 1:00 min)

6^th Set Max Hold Wall Sit

(rest 1:00 min)

7^th 1 rope climb or 15 X back to Standing rope climbs

(rest 1:00 min)

8^th Set 5rm Deadlift

(rest 1:00 min)

9^th Set 20 x K2E

(rest 1:00 min)

10^th set 5rm Deadlift

(rest until tomorrow! Haha)

Form is held above ALL – NO rounding of the spine AT ALL will be tolerated. If a person does not have spinal awareness then they will be held at a weight that they can manage for 5 reps for all sets.

Core 6mins – (60/60)
Foam Roll

SUPER Saturday

Focus - 10mins
Trainers Choice

Workout - 17mins

Complete as many reps as possible in 15 minutes following the rep scheme below:

3 Barbell Thrusters 

3 Bear Crawls 

6 Barbell Thrusters 

3 Bear Crawls 

9 Barbell Thrusters 

3 Bear Crawls 

12 Barbell Thrusters 

3 Bear Crawls 

15 Barbell Thrusters 

3 Bear Crawls 

18 Barbell Thrusters 

3 Bear Crawls 

21 Barbell Thrusters 

3Bear Crawls 

This is a timed workout. If you complete the  round of 21, go on to 24. If you complete 24, go on to 27, etc.

1 bear crawl is length of floor and then  in reverse is 2. Challenge your nervous system by literally going backwards on the crawls then crawling forward.

Core - 6 mins
TVA Heel Taps
FWD Ball Roll

BOXING 9:15am!

Sunday

Focus - 10 mins

Mobility of the shoulder – Band Resistance – Distraction

Workout - 40 min cutt off

 

ENDURANCE

2-4-8-16-24-24-16-8-4-2

KB Swings
Horri Pull (hardest Version for you)
Burpee Box Jump or Step-Up (alternate legs)

Note: Volume - 108 reps per movement and 324 reps for total workout. Pick an appropriate weight for this level of volume.

Core – 6 mins (60/60)
SB Wrestling