Saturday

Tysha being strong as!

As many rounds as possible in 20 minutes:

200m run
5 Ring Dips
10 SDHP BB/KB
20 MB Slams

Core: 60/60 - 3 sets (6 minutes)
Fwd Ball Roll
4 point

How many rounds will you do!?! ;)


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Happy Birthday Louise - Hope you have a GREAT day!! I'm sure I speak for us all at Hol Found when I wish you health and happiness this year!!
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Friday - HAPPY BIRTHDAY BRETT

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Happy Birthday Brett. I hope you have a GREAT day. Thanks for being a great part of the community that we have here at Hol Found! ;)

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Johny: Vested up and doing a massive KB Lunge Press!
40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)

MD lunges

Pushups on the ground


Core:
Hip Extension Knee Flexion
TVA Heel Taps

Thursday

Chloe: Now a handstand Machine!


Endurance:

1 min Max Mountain Climbers
2 min Max KB Front Squat
1 mins Max Ring Rows
2 mins Max 10m Intervals

4 sets (24 minutes)

Core:
60/60

3 sets (6 mins)
3D Heel Taps

Wednesday:

Amanda: Working hard on her split jerks


Focus: Pick any movement you wish to workout and complete 5 sets unbroken at a 40:20 (W:R) tempo. All 5 sets must be unbroken. If you fail to do so, start your rounds again.


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 Stop to do 3 Burpees

Core:
Skipping Rope

Tuesday:

Our very own Warrior Princess

Max: Find your 5 RM Deadlift (20 minutes)

Then:

Reptilian Pushups
Stair Climbs
(Alternate)

11 sets (22 Minutes)

Core: 60/30/30 (6 minutes)
SB Crunch
SL Hip Extension

Monday

Tysha: beautiful Set Up Position!

Focus: Rope Climb Technique (no one is to climb to the roof,unless a trainer is extremely confident in your abilities)

MAX: Find your best 5RM Push Press

Then:

10-8-6-4-2 Squat Cleans
50-40-30-20-10 Double Unders

Then:

Core: 90/90 (9 minutes)
Swissball Bridge
Pushups Hold Position

Super Saturday

Tysha Smahing up the sled push



Trudys Birthday workout! With HATS!!!

Focus: In groups(5 minutes on each)
Sled Push (learn how to use the sleds before the workout)
200m buddy Carry (Swap at each end with partner)

(If group is larger then normal I will add more focus)



AMRAP (incline) 20 minute

10m Sled Push
1 Thruster BB/KB
1 V - Sit-up to standing
1 Toes To Rings/Knees To Elbows

10m Sled Push
2 Thruster BB/KB
2 V - sit-up to standing
2 Toes To Rings/Knees To Elbows

10m Sled Push
3 Thruster BB/KB
3 V - sit-up to standing
3 Toes To Rings/Knees To Elbows

***EVERYTHING is scalable to YOUR INDIVIDUAL NBEDS. No stress***
**Go as high as you can for as many rounds/reps as possible in 20 minute*
*Every 2 minutes 2 X Burpees*