Holistic Foundations: 1.10.12 - 07.10.12

Monday

CLOSED

PUBLIC HOLIDAYHome workout
20:10 x 8 (Stay on the one movement)
Pushup
Squats
Sit-ups
Sprints

Tuesday

Focus
Pushup Holds
Squat Holds30/30 ? 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?

Focus

K2E 3 sets of 10
Practice Kipping

Workout

25 Burpees
150 Double Unders

75 SDHP (light weight)

50 Box Jumps

For Time

Core
SB Pass Throughs

Opposing Arm and Leg

?Thursday

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

Surprise!

Source: http://holisticfoundations.blogspot.com/2012/09/11012-071012.html

sheree whitfield weather dallas pat summitt real housewives of atlanta colton bo ryan the last waltz