22/10/12 – 29/10/12

Monday 

 

FOCUS

30/30 x 4

knee lifts / knees 2 elbows

 
 

 Workout

 speed & power ~ 20:40 X 7 (28mins)

 

B2S rope climb

kb swings

burpees

jumping pull ups

 

CORE

mb oblique twist (side to side twist with Med Ball)

hip ext

 

Tuesday

 

FOCUS

Teams of 2~3

10 x 50m sprints for time (you sprint 50m tag partner, they sprint 50m)

10 rounds shared total.

 
 

Workout 

Strength ~ 30/30 x 8 (24mins) 

 

OH weight plate lunge

KB Front squat

BB dead lift

 

CORE

skipping rope

 

Wednesday 

 

FOCUS

Snatch Tutorial - learn the Snatch technique from ground to over head.

 (Dowel Rod)

 
Workout
Endurance ~ For Time

50 Double Unders

30 v-sit ups

50 Double Unders

20 push ups

50 Double unders

10 pull ups

 

AND THEN - 

work your way back up the ladder - starting with 10 pull ups and so on

 

CORE

TVA

x over crunch

 

Thursday 

 

FOCUS

Broad Jumps UP Bear Crawls BACK (length of gym) x 5

 
Workout 

Hypertrophy ~ 40:20 x 10 rounds - (20mins) 

KB/DB Floor Press

BB SDHP

 

THEN

5mins ~ 5rounds

15sec touch jump 45sec rest - MOVE FAST ~ lowest reps is your score.

 

CORE

30/30/30 x 4 (5mins 30secs)

Front plank 

Side plank right

Side plank left

  Friday

 

FOCUS

200m farmers carry for time.

level 1 - Min 10kg total

level 2 - Min 16kg total

level 3 - Min 24kg total

 
Workout 

Core Crusher ~ 2,4,8,16,32,32,16,8,4,2 - for time

V-sit up

MB rotation slams

Hip ext Knee Flex

 

CORE

PNF ~ 60/60

 

Saturday 

 

FOCUS

work a weakness
 

Workout

EMON - 10mins each (30mins total)

1st group

30 rope shakes

 

2nd group

15 box jumps

 

3rd group

5 hang cleans

 

CORE

SB crunch

supermans

BOXING CLASS - 9:15am Saturday

First Class Free

Sunday 

 

FOCUS 

TABATA 20:10 X 8 rounds (4mins)

running (boxers) skip

 

Workout

PARTNER UP - You go they go!

 

10~1 - (35min cut off) 

Ring Dips - (hardest level you can do) 

Horri Pull - (hardest version for you)

Push press - (challenge yourself most reps you`ll do at once is 10) if range over head

with barbell is restricted use DB`s. 

 

CORE

Foam Roll / Tennis Ball release (trainers choice to delicate muscle group)

15.10.2012 - 21-10-2012

Monday

Its Great to see so many people being vocal about their favourite gym!!! :)
Keep tagging us guys and sharing our page! We get most of our business from word of mouth!

 

Focus
Evens and Odd for 8 minutes
12 x KB Swings
12 x SDHP
(Same weight)

Workout

30 x Double Unders (90 singles as sub)
10 x Push-ups

10 x Horri Pulls

Amrap 20 minuts

Core
Rear Delt flys with the 2.5kg plates or DB’s
C’s

Tuesday

This along with around 20 rubber mats was all I started with here at HF Fitness!
Check out our new gear from this week Interval clock/timer, foam rollers, massage balls, 18kgs Kbs and 3 pairs of 5kg Pendlay econ bumpers.

Focus
Surprise Box x 2 picks!

Workout

Deadlift Gauntlet with Pull-ups

(anything less then 40kgs will use a KB 32kg – 8kg)
Increasing Barbells from 40kgs

(EMOM -  24 minutes)

5 Pullups (if doing Horri -  Double reps)
5 Deadlifts

(you can customise the REPS to make workout more challenging instead of going heavier if ability, confidence and form will not allow)

Core

SB Crunch

Superman

Wednesday

One of my greatest achievements

Focus

Ladder Sprints (trainer will come up with variations)

Workout

10-1
Rope Shakes (Quadrupled)

Strict Press

Core

Lower Body Twist

Hip Ext HOLDS.

Thursday

One arm Snatch with different arms and gear. There is always a way!

 

Focus

Reptilian Crawls 30:30 x 6

Workout

21-18-15-12-9-6-3
(84 reps)

200m run

Hang Power Cleans

Dips (break them up, when you’re resting let someone else on the rings)

Subs for dips:
Pushups with NARROW hand placement


Core

SB Shoulder Circles

Lateral Shoulder circles
2 groups change in 3 minutes
30/30

Friday

Cindy KILLING the 28kg Front squats. Constant development!!
Great work Cindy, strong is the new skinny!! :)

 

Focus
Surprise box x 2

Workout

Group A:

EMOM – 12 minutes

5 (Level 3)

10 (Level 2) x Front Squats (load your FS appropriately for you ABILITY level)

15 (level 1)

Group B:

EMOM – 12 minutes

20 (level 3- unbroken for level 3)

15 (level 2)  x Box Jumps

10 (level 1)

Core

TVA Heel Taps
Prone Cobra

Saturday 

Don't forget guys! Friends and family can come along for their first FREE boxing class at 9:15am this saturday. If you're already a member here these classes are APART of your current membership. They just count as ONE class so if you're on unlimited you might as well and if you're on twice a week then save one up and give it ago this week or upgrade to UNLIMITED!

 

Workout

Speed and Power

Focus

Work on a weakness

Workout
20:40 x 7 rounds

MB Slams

Sprints

BB/DB Hang Snatch

Core

Barbell Smash

Sunday 

One day we will be THIS big!! :)

AMRAP in 12 minutes

Workout 1

Partner A runs 400m
Partner B Completes Wall Balls while partner A is running!

Rotate when Partner A gets back from run.

Team with the MOST wall Ball wins this section

-----------------------------------------------------------------------
(Rest 5 minutes)
-----------------------------------------------------------------------

Workout 2

Teams of 2

AMRAP in 8 minutes 30 seconds

Time starts INSIDE and FINISHES INSIDE with an empty bar (no plates or bars on the concrete outside 10 burpee penalty is so)

START:

Load a bar with weight and carry it 400m (weight will be decided on lightest partner)

Then unload the bar

Grab the empty bar and run 400m (both team members must be holding the bar at all times) 

Then Max Burpees of the remaining 8:30

The amount of burpees will be the TEAMS score.

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

Add workout A’s score to workout B’s Score to determine your FINAL placing!

If you won the first workout you get 1 point and so on till all places have been give a point

If you won the second workout you get a point from 1 till all teams have been given a point

eg:

1^st = 1 Points

2^nd – 2 Points
3^rd – 3 Points
Add points together and lowest points over both workouts win!

08.10.2012 - 15.10.2012

Monday 

I've been on a journey for a long time now and it's good to stop and take a look back at where I began and how I FEEL and how I LOOK now. I could not imagine if i had never started my journey! I feel good I had the courage to start.

Focus

Surprise Box

Workout
Fat Blast

4 x Burpeee Pullups

12 x WPG2OH
24 x Double Unders

20 Min Amrap

Core

SB Crunch

Hip Extension on Floor

Tuesday

Chloe on holidays getting her 'fix' of lifting heavy sh*%$

Focus

Tabata Kb Swing

Workout

 Interval Strength

30:30 - x 8 rounds (24 Minutes) 

Lunge Box Step Up (L)

Lunge Box Step Up (R)

KB Front Squat

 

Core

SB Pass Throughs
Prone Cobra

Wednesday 

Do it! Now...

Focus

Surprise Box

Workout

Power!

10 x Plyo Pushups

20 x Jumping Pulls

10 x Round the world MB slams

Rest 1 minute

8 rounds for time

Core

TVA heel Taps

SB Flutter Kicks

Thursday

Alex is such a cute joey! haha

 

Focus

Band Sprints 30/30 x 5 rounds

Workouts

Max Endurance! PUSHHH

1 x Sit-up

1 x Double Under

1 x KB Swing

Add one rep every round for 20 minutes.
Try to get as high in the rounds as possible.

Core

Hip Flexor Stretch

Glute 90/90

Friday

Left:Tysha, 6 months after having jetta
Top Right: Ashur traines once a week with us but drives 35mins to be here!!! Committed.
Bottom right: Crystal 2 - 3 weeks after having baby Jayden

From everyone here at HF Fitness, Happy Birthday Justine! Thanks for being an awesome individual.
 We all appreciate you!

Focus

Surprise Box

Workout

40:20 x 8 (24minutes)

Turkish Get up (alternating)

BB Push Press

Deadlift

Core

L Side Bridge

R Side Bridge

Bridge

45/45/45

Saturday

Thump Boxing at HF FItness every Saturday. You can buy 10 packs or sign up to our memberships to be apart of the FUN!!!

Focus

Work a Weakness!

Workout

Speed and Power

20:40 – 6 rounds (24 Minutes)

MB Slam
Rope Shakes

T2b/KTE

Suicide Runs (5 pivots)

Core

Foam Rolling

Tennis Ball

Saturday workout #2
Thump-Boxing @ 9:15am

Sunday 

Can you say, Water, please!?!?!

Focus

Hand Shuffle Relay – 10 x 25m laps for time

Team workout

10 – 1

Dips (you can add weight if needed)

SA  Floor Press (each Arm)

B2S Rope Climb

Core

In a line Pass the MB while sitting in a balanced position on your bum

Push-up Hold

60/60 x 3 rounds

1.10.12 - 07.10.12

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 

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

Workout

25 Burpees
150 Double Unders

75 SDHP (light weight)

50 Box Jumps

25 Burpees

For Time

Core
SB Pass Throughs

Opposing Arm and Leg

 Thursday

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)

                                                                                                                

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.

24.09.2012 – 30.09.12

Congratulations to all our members who completed the Tough Mudder course over the weekend! Woo what an experience.

MONDAY 

Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds

Workout
For time:

50 Burpees

40 DU’s

30 Burpees

20 DU’s

10 Burpees

5 DU’s

2 minutes after you finish:

Max Reps:

Burpees in 1 min
Du’s in 1 min

(you may need your OWN iphone or stop watch to record your 1 min interval)

Your time for the first part and your max reps will be your score for this workout.

Core

Star Fish 30 each side x 3

TUESDAY

Focus

MB Slams (partner)

1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core

SB Crawls

Hip Extension

WEDNESDAY

Focus

SB Balance on your butt for as long as possible.

(no one is to go to knees or harder without full supervision from a trainer)

Workout

60/60/60/60/REST (25minutes)

KB SDHP

Box Jump or Step Up

Sprints 10m

Lateral Step Overs

REST

5 Rounds

Core
60/60 x 3

360 SB spins

Ring Holds

THURSDAY

Focus

SB Russian Twist (no weight just BWT)

Workout

33 Min Cutt off.

Partner up and take your time! No rush Just work!

10 x Deadlift

8 x Push Press  - KB (Each Side)

5 x SA  Horizontal Pull on rings or hardest version you can do. (Each Side)
 

Core

C’s

SB Superman

FRIDAY  

Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes on the rope shakes.

Partner Rope Shake

Partner Farmers Carry

Workout
40/20 x 5 rounds (25 minutes)

Sit-up

Turkish Get Up L side
Turkish Get Up R side

Floor Press L Side

Floor Press R Side

If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core

60/60 X 3

5 Point Heel Taps

SUPER SATURDAY

Focus

Frisbee

Workout

Speed and Power

20:40 (7 rounds – 28 minutes)

KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball

Core

Lateral Hand Walks

Knee Flexion Hip Extension on SB

Sunday

 

17.09.2012 - 23.09.2012

Monday

Have you added us to Facebook yet? If not, you can. Click here

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)