Friday

Chloe doing an AWESOME handstand

Focus: Snatch Balance

40:40 (24 mins)
6 sets

BB Sumo Deadlift High Pull
DB Squat Press
KB Multi Directional Lunge

Core: (6mins) 60/60
SB side bend


Foam roll: Long Lie 5 minutes

Thursday

Focus: BB Power Snatch


Max reps in one minute:

4 rounds: 20 minutes

Box Jumps
Ring Pushups
MB slams
Partner Burpees
REST

Core: (6 minutes) 60/60
SB situps
Supermans

Wall stretch: Squat Stretch, hammy stretch (hold for at least 2 minutes)

Wednesday

Interval


Focus: (hand eye co-ordination)
40:20 - 8 sets

Throw a tennis ball at a marked spot on the wall and catch with opposite hand. 40:20 8 sets


30:30 (20 minutes)
10 sets

Rope climbs (back to standing)
Barbell Clean & Press


Foam Roll: (8 minutes)

Calves and Glutes 2 mins a side

Tuesday

Hey Kim!! Myself and everyone here at Holistic Foundations wishes you a HAPPY BIRTHDAY!!


Endurance

Focus:
40:20 (8 sets)
Ring dips

Workout:

21 - 15 - 9

Kb Swing
Ring Pullups/Pullups On The Bar
400m Run

Core: (3 sets) 60/60
Turkish Get Ups

Tennis Ball: Use the tennis ball in 3 different spots for 2 minutes at a time.

Monday

Interval Strength

Focus: 40:20 (8 sets)

Kettle Bell swings (start light, nail the form then progress within the 8 sets UNBROKEN)

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
OH Walking Lunges (choose from 2.5kg plate to a 25kg plate)
Pushups on the ground

Core:
Hip Extension Knee Flexion
TVA Heel Taps

Foam Roll: After workout roll out ANY tight spots but focus on lower body (ITB, TFL, Psoas etc)

Super Saturday

Ashur Shimoomomson doing what he does best! Training!!!

Saturday Saved!!!

Warm up: Tug of war with the big rope best of 10 rounds! (swap sides at 5 rounds)
45 seconds rest between rounds. (20 min Cut of)


2-4-8-16-16-8-4-2 (30min cut off)

Knees to elbows
Jack Knife (no push)
KB swings
Walking Lunge (optional: weight plate above head)


Every 2 minutes you must stop and perform 5 burpees then continue.


Core: 60/60 (6 minutes)

Supine Holds on SB
Pushup position Holds (stay active)

Friday

ATTENTION: Due to me being away this Friday for a sporting event, there will be no one to take the 6:30pm class ONLY. 6am and 9:30am will run as usual. Thank you for your understanding.

Focus: 400m Intervals X 3 (TRY to beat your last times from last time) Rest as long as it takes to do the 400m (20 min cap)

30:30
(5 sets - 25 mins)

Stair climbs (with BWT or DB's)
SA Squat Press
SA Pull with Rotation



Core: 60/60
(6mins)

Skipping Rope

FOAM ROLL: Tight Spots!!! Find and hunt them down. Destroy your tightness.