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#foundations

4 posts4 participants2 posts today

#workoutOfTheDay

#foundations

Warm-up:
3x
* 10 Cuban Presses (with 2 2.5kg plates)
* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)
* 20" Plank
* 1' Rest

3x
* 10 Dumbbell Skull Crushers (17.5kg)
* 10 Floor Presses (10 / 15 / 20kg)
* 6 Negative Push-Ups
* 1' Rest

3x
* 5/5 Landmine Presses
* 6 Push-Ups
* 1' Rest

The #workout was an #EMOM 20'
* 10 Floor Presses (with 20kg)
* 40" Plank (bodyweight / 10 / 10 / 15kg)
* 6/6 Landmine Presses (25kg)
* 12 Push-Ups
* 50" Ski Erg

#workoutOfTheDay

#Foundations class on monday, focus on squats today.

Warm-up:
* 10/10 Leg Swings
* 1' Active Squat (at pole)

3x
* 10 Walking Lunges (bodyweight / 15 / 17.5kg db)
* 10 Cossack Squats
* 10/10 Single Leg Glute Bridges
* 1' Rest

3x
* 10 Glute Bridges (22.5 / 25 / 30kg)
* 8 Back Squats (20 / 40 / 50kg)
* 5/5 Bulgarian Split Squats (bodyweight / 2x7.5kg)
* 1' rest

The #workout was an #EMOM of 20'
* 8/8 Weighted Bulgarian Split Squats (with 2x10kg dumbbells)
* 5 Back Squats (@50kg)
* 10 Weighted Glute Bridges (with 32.5kg)
12m Weighted Walking Lunges (with 20kg db)
30" Wall Sit With Forward Plate Hold (5 / 5 / 2x 10 / 15kg)

#workoutOfTheDay

#foundations class

Warm-up

2x
* 15 Banded Tricep Extensions
* 15 Banded Lat Pull Downs
* 15 Banded Face Pulls
* 1' rest

2x
* 6 Ring Rows (3 sec down)
* 6 Scap Pull-Ups
* 10 Dumbbell Bent Over Rows (2 x 15kg)
* 1' rest

2x
* 6/6 Single Arm Dumbbell Rows (15/17kg)
* 3 Australian Pull-Ups
* 3 Negative Pull-Ups
* 1' rest

The #workout was a focus class to work on pull-ups

EMOM 24'
* 8 Australian Pull-Ups
* 8/8 Single Arm Dumbbell Rows (22.5kg)
* 10 challenging Ring Rows
* 30" Active Hang
* 30" Dumbbell Pinch Grip (2 times with 9kg, but it was too heavy, so the last two was with 8kg)
* 1' Rest

After a week we returned to our scheduled #workoutOfTheDay! Monday being a #foundations class

Warm-up:
3x
* 5 Inchworms
* 10 Good Mornings
* 10 Bird Dogs
* 1' Rest

3x
* 10/10 Single Leg Glute Bridges (15/17.5/20kg DB)
* 8/8 Single Leg Kettlebell Deadlifts (12/16/16kg KB)
* 10 Russian Kettlebell Swings (12/16/20kg KB)
* 1' Rest

3x
* 5 Romanian Deadlifts (20/30/40kg barbell)
* 10 Barbell Bent Over Rows (same weight barbell)
* 3 Nordic Hamstring Curls

EMOM 20'
* 8 Romanian Deadlifts (45/50/55/55kg)
* 8 Nordic Hamstring Curls
* 30" Weighted Glute Bridges Hold (25/30/32.5/32.5kg)
* 10 Barbell Bent Over Rows (40/45/45/45kg)
* 1' Rest

#workoutOfTheDay

#foundations class today

Warm-up:
3x
* 10 Dumbbell Flies (2x8kg)
* 15 External Rotations
* 10 Banded Face Pulls
* 1' Rest

3x
* 6/6 Single Arm Dumbbell Rows (@ 20kg)
* 15 Banded Tricep Lat Pulldowns
* 8 Ring Rows
* 1' Rest

Then the 20' EMOM

* 12 Ring Rows
* 8/8 Single Arm Dumbbell Rows (@ 22.5kg)
* 6 Negative Pull-Ups
* 10 Scap Pull-Ups
* 1' Ski Erg

Unfinished business

"A shameful death after a supermarket scuffle shines a light on Australia’s unfinished business. From compensation for the Stolen Generations to Indigenous recognition, Australia must follow words with actions."

"There is unfinished business in this country, and there can be no excuses for not knowing or understanding. We need to change direction and remove the burden from the most vulnerable."

"In a land of home improvers surely the principle of fixing the foundations first if you want to really close the gaps is obvious."
>>
theguardian.com/commentisfree/

A First Nations Voice to Parliament. Australia’s Constitutional Referendum Explained
>>
verfassungsblog.de/a-first-nat
#FirstNationsPeoples #IndigenousAustralians #recognition #Voice #Constitution #foundations #referendum #law #violence #Civics #education #Australia #TruthTelling

The Guardian · A shameful death after a supermarket scuffle shines a light on Australia’s unfinished businessBy Julianne Schultz