30.4.2012 - 5.5.2012

Monday

Workout

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Box Step Up
Lunge
Front Squat


Tuesday

Workout
 

Speed and Power

20:40 x 6 rounds

Double Unders
Suicide Crawls (5m Interval)

Ladder Sprints
KB Swings

Wednesday

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Workout
Floor Press
Ring Push-up
Push Press

Thursday

Workout

2-4-8-16-32-16-8-4-2
(92 reps)

Sit-up
Jack Knife
Box Jumps/Step-Ups (don’t go silly on height stay comfortable)

Friday

Beginner 5 sets

Intermediate 7 sets

Advance 10 sets

10 reps

Work with a partner. Your partner will do 10 reps and then you do 10 reps. Move on together to the next exercise. If you don’t have a partner use a stop watch to time how long each set takes you then rest as long as you worked.

Try to slowly increase load as each set goes on. Start lighter and proceed to increase demand.

Workout
One Arm Pull with Rotation
Pull-up
Bent Over Row


SUPER SURPRISE SATURDAY!!!!!

Every Minute On the Minute

1st Minute Thruster 30/40kgs (no Heavier)
2nd Minute K2E
3rd Minute 10m Shuttle

3 Groups

One rep on the First Minute. Adding one rep per minute for a total of 13 minutes and a total of 91 reps if you can make it to the FINAL LEVEL!!! :)

Movement Monday

Workout
40:40 (L:R – No rest)

5 Sets (30 minutes)

One Arm Pull with Rotation
One Arm KB Bent Over Row
BB Deadlifts (40 on then 40 rest)

Core
SB Crunch
Superman



Two Step Tuesday

Workout
15 minute AMRAP
1 Thruster
1Situp
1 Double Under

2 Thrusters
2 Situps
2 Double Unders

(continue as high as possible in 15 minutes)

Core

60/60 (6mins)

PNF Squat




Western Wednesday

HOLISTIC FOUNDATIONS WILL BE CLOSED FOR ANZAC DAY.

Here is a workout you may like to do at home in the back yard.
Workout
40:20

Walking Lunge
Strict Pull Up/Bands/Rings
Push-ups

8 sets (24 minutes)

Core: 60/60 (6 mins)

Skipping Rope



Thunderous Thursday

For Time:

Complete 7 rounds for time of:
• 7 power snatches (as heavy as possible for 7 unbroken reps)
• 7 box jumps (max height that is comfortable for 7 reps but not EASY!)

Core:

60/60 (6mins)

Hip Extension
V - Holds Mb Rotation



Functional Friday

40/20 – 8 sets (24 minutes)

BB/DB/KB Push Press
Jack Knife (no push)
SDHP (KB or DB)

Core: 60/90 – 3 sets (7.5minutes)

Forward Ball Roll
SB Bridge



Sonic BOOM Saturday

As many rounds as possible in 20 minutes:

05 Burpees
20 MB Slams
10 BB Power Cleans
3 Stair Climbs

Core:

60/60 – 3 sets (6 mins)

Star Fish

16.4.2012 - 22.04.2012

Mmm-Bop Monday

Focus
Max height vertical Jumps X 10 attempts (best one is your score)


Workout
40:40 - 6 sets (24 mins)

BB Sumo Deadlift High Pull

DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

KB Multi Directional Lunge with MB rotations


Core
60/60
3 sets 6 minutes

SB Lateral Side Bends

Tantalising Tuesday

Focus
Clean and jerk – find your 5 rep max (30 mins MAX)


Workout
21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups or On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints, row or bike if running is not an appropriate option for you but 1:30 loading as a scale option)

Core
(3 sets) 60/60
Turkish Get Ups

Where's Wally Wednesday

Focus
Snatch Practice – Then find your 5rm Power Snatch


Workout
Tabata: 20:10 – 8 sets

V-Sit Up
Deadlift
Double Under
Shoulder Press

Core/Pre-hab:

FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX

Tumbling Thursday

Workout
Endurance:

1 min Max Mountain Climbers
2 min Forward and Backward Plate Slide On Grass(2.5kg Plates)
1 mins Max 10m intervals
2 mins Ring Sprints

(1 min rest between rounds)

4 sets (28 mins)

Count EACH REP! At the end of the round in your rest write up your TOTAL score. Try to stay CONSISTANT with these or BEAT them each round!

Core
60/60

3 sets (6 mins)

Supermans
Forward Ball Rolls

Family Friday

Workout
8 rounds for time:

05 Knees To Elbows (40 reps)
10 Pyo Push-Ups (80 reps)
20 MB Slams ( 160reps)

150m Run, row or bike (end of building and back in) (1.2km)


Core
SB Crawls
Hip Pop & Catch (or Hip Extension)

Sizzling Saturday

Workout
AMRAP 18 mins:

15 MB Horri Throws
10 Weight Plate Sit-Ups
05 Ladder Sprints
03 Stair Climb (with or without weight depending on your own level)

Core
SB Crunch
TVA Heel Taps

9.4.2012 - 15.4.2012

MASSIVE MONDAY

Focus

Frisbee

Endurance

21-18-15-12-9-6

Push-Ups

KB Swing

V-Situps

150m Run (After Every Run)

Core

60/60

Forward Ball Roll

Hip Extension (On Ground)

TITANIC TUESDAY

Focus

5RM Deadlift

Workout

Lunge Rotation Press

One Arm Pull With Rotation

One Arm Snatch (KB or DB)

30:30 x 6 rounds (27 Minutes)

(No rest between sides. Rest ONLY between MOVEMENTS)

Core

60/60

SB 360

Push-Up Holds (Scap to Roof)

WOMBAT WEDNESDAY

Focus

5RM Push Press

Workout

Amrap 20 minutes

5 Squat Slams

10 SDHP

25 Double Under

TWO PEOPLE: They go - you go style. 1:1 work rest ratio)

Core

TVA Heel Taps

MB Rotations

THERMAL THURSDAY

Focus

Dowel OHS

60/60 x 4 rounds

(form practice)

Workout

40:20

Deadlift

Pull-up

Push Press

Core

Lower Body SB Twist (feet on ball shoulders on ground)

Lower Body Butt Lifts

FRANTIC FRIDAY

Focus

30:30 x 4 rounds

Handstand Holds/Box Or Wall

Workout

40:40:40:Rest 40

Interval Sprints

Mountain Climbers

Lateral Plate Step Overs

Rest

8 rounds (21.20mins)

Core

SB Wrestles

60/60 x 3 rounds

SUPER SATURDAY

Focus

Tug Of War

Workout

5 Burpees

10 Lunge Throw Downs

15 WPG2OH

20 Touch Jumps

Every Minute On The Minute for 20 Minutes

Core

3D Squat

2.4.2012 – 8.4.2012

Monday

Focus
Burpee – 40:20 x 5 sets

Workout

AMRAP in 20mins

15 x BB – SDHP
15 x Box Handstand Push-Ups (BEG: Box Push-up)
400m Run

Core
PNF Squat
Fwd Ball Roll

Tuesday

Focus

Re-Bounder/Balloon Game

Workout
40:20 - 8 rounds

Walking Lunge (Advance: KB’s/Plate/DBs/BB Intermediate/Begginer: BWT)
Strict Pull Up (ADV: No bands BEG/INT: Bands)
Push-ups

8 sets (24 minutes)

Core 60/60 (6 mins) Skipping Rope

Wednesday

Focus
Row/Run/Walk/Jog

Workout
40:20 (no rest) – 10 sets (20 minutes)

Deadlift (Slow and controlled tempo (3:3)
MB Slams (FAST AS YOU CAN)

Go heavy, for you. That may be 8kgs or it may be 80kgs. However, you MUST be able to handle the load for 40 seconds over 10 sets. You may increase weight SET by SET if need be

Core

60/60 3 sets 6 minutes

Swiss ball crawls

Thursday

Focus
Band sprints – FUN!

Workout
Five rounds for time of:

40 Double-Unders (200)
20 Kettlebell swings (100)
10 Pullups (50)

Core
60/60 3 sets - 6 mins PNF – Squat

Friday

Focus
Foam Rolling /Stretching

Workout
Every minute on the minute- Add one rep: (20min CAP)

Eg- First minute 1 rep second min 2 reps so on….

Power Snatch

Once you can no longer complete your rep range in the required minute you will switch to:

Front Squats

and continue for as long as you can starting from 1 again.



Core
MB Rotations Prone Cobra

Saturday

Focus
10m Sprint intervals –Max laps in 60 seconds 60 on 60 off (two groups)

Workout
(25 minutes) Speed and power 20:40 – 5 sets

Push Press
Air Squats
Touch Jumps
Rope Shakes
Circular MB Slams

Core
60/60 (6mins)

SB Side bends

26.3.2012 - 31.03.2012

Monday
26.3.2012

Holistic Foundations
First Birthday
SKYDIVING & BBQ ADVENTURE!

Focus (5minutes)
Learn the Over Head Squat
30:30 x 5 sets - Practice (dowel or empty bar only)

Workout
30:30 x 5 rounds (25 minutes)

Pushups
Horizontal Pull
KB Front Squat
SB Hip Extension/Knee Flexion

Core (6 minutes)

Prone Cobra
Ground facing (knees to elbows)

Tuesday
27.3.2012
I HEART Holistic Foundations!

Focus (5 minutes)
Learn The Clean and Jerk from Floor to Split (dowel or BB only)
30:30 x 5 sets Practice

Workout
Endurance

AMRAP 17 mins

5 Jumping Pullups
10 Lunge Box Step-ups
5 Buprpees

Core (6mins)
SB crawl
Hip Extension

Wednesday
28.3.2012

Garry getting stronger overhead!

Focus (5mins) KB Deadlift Technique
30:30 5 sets – No heavier then a 32kg KB

Workout (25 minutes)
Speed and Power

20:40 x 5 rounds

Double Unders/Singles
DB Burpess
MB Slam
KB SDHP
Ladder Intervals

Core (6mins)
TVA Heel Taps
SB Flutters

Thursday
29.3.2012

Jase - V style Sit-Ups

Focus (8 minutes)
KB swings – 40:20 x 8 sets


Workout (21 minutes)
Uni Lateral Strength

30/30 – 7 sets (21 minutes)

Single Leg Deadlift - KB
Single Arm Pull w/rotation
Single Arm Snatch - DB

(no rest between movements)

Core (6mins)
PNF - Squat

Friday
30.3.2012

Focus
Ask the trainer for help on something you think you could use some help with


Workout (20mins)
Work in Team of 2, 3 or on your own.

20 mins

1 Sled Crawl - (Increasing weight if ability allows)
7 Dips
14 BB Push Press

Get through as much work as you can. More of a slow pace then your traditional AMRAP.


Core (6mins)
Star Fish 30/30

Saturday 31.3.2012
Ashur!

Focus
TUG OF WAR!

Workout
21 - 15 - 9

Lunge Twist Press (each Leg)
SDHP
Turkish Get Up (total)
SB Push-Up



Core
Frisbee!!!

19.3.2012 - 25.03.2012

Monopoly Monday

Sean-o Doing some V-Styale Situps

Focus (20 mins)
5 RM Deadlift

Workout
10 – 1
BB Sumo Deadlift High Pull
Bear Crawl
Knees To Elbow

Core (3 mins)

Swinging Arm C’s
60 on 60 off

Tulip Tuesday

Can you guess who this is? Add guess to comments!

Focus 5RM Power Clean (20mins)

Workout
30:30 x 8 rounds (24minutes)

Pull-up
SB Chest Press
MB Rotation Slams


Core (6 minutes)
Partner - Pushup Hold/Commando Crawl Unders

Note: Partner holds Pushup position. Partner crawls underneath commando style as many times as possible in 60 seconds then swap.

Wedding Wednesday

Congratulations to Crystal & Chris on their amazing wedding on Saturday. See you when you get back from your Honey-Moon Crystal! :)

Workout
Endurance

4-8-16-20-16-8-4 (76 reps)

SB Jack Knife with Pushup
Weight Plate G2OH (make it hard)
Horizontal Knees to Elbows
Prisoner Stand Ups With DB’s (Each Leg)


Core (6mins)
SB 360 Spin
TVA Heel Taps

Thunderous Thursday

Today is the day HO-FO turns 1!
We are celebrating by going SKYDIVING at Wollongong SkyDiveTheBeach
this Saturday.
If skydiving is not for you, we are having a BBQ straight after at 3:00pm and chilling out on the beach. Contact Shane if you have any questions.

Focus
MB Throws from 5m (10 minutes)

Workout
Speed and Power

20:40 – 6 rounds

Rope Climb B2S
Ring Pushup
Lateral Step Overs (box or plates)
DU’s

Core (3 mins Each)
SB/Ground Bridge Holds
Long Lie or Squat Stretch

F-RAD Friday

Sled drags! Yiew!

Focus
20:10 – 8 sets V style Situps (lowest set counts as score)

Workout

7 rounds for time

Power Snatch (challenge your ability)
OHS/Font Squat (one or the other)
KB Swing (challenge your ability)
7 x Sprints around the gym (out the front door in the side door)

Rest one minute then:

Max Pushups/Ring Dips in 1 minute


Core (6mins)
Hip Extension Knee Flexion
Prone Cobra

SKY DIVE - Saturday



Keep an eye HERE! ;)