Magical Monday
Focus
Learn the clean and receiving position of the clean. Understand the difference between a POWER clean and a SQUAT clean.
Workout
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
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
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
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! :)
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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.
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