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Adult Program: Focus: Monkey - core, arms and legs Week 10: February 12 - 17


Day 1

Beginning Pukulan: 15 min

6-6-6-6-6
Bulgarian Split Squats

Notes: Start with no weight. Add a set of dumbells in each hand and increase weight after each set if possible.

Rest in between round 30-60 seconds

Modifications: Walking lunge, no overhead

Video Demos:

Day 1

Open 3rd Phase: 15 min

6-6-6-6-6
Bulgarian Split Squats

Notes: Start with no weight. Add a set of dumbells in each hand and increase weight after each set if possible.

Rest in between round 30-60 seconds

Modifications

 

 

Day 2

Open 3rd Phase: 15 min

4 Rounds For Time:
30 Second Plank
20 Flutter Kicks
20 Mountain Climbers
50 Jump rope singles

Time Cap 12 min

Notes: Plank on hands

Modifications

Day 2

Beginning Pukulan: 15 min

4 Rounds For Time:
30 Second Plank
20 Flutter Kicks
20 Mountain Climbers
50 Jump rope singles

Time Cap 12 min

Notes: Plank on hands

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

AMRAP 4 min
5 A-Frame Push-ups
10 Suitcase sit-ups

Rest 1 min

AMRAP 4 min
2 Turkish Get-ups
10 Squats

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes: Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope. 

Modifications: Push-press sub A-frame, Sit-up sub suitcase

Day 3

Beginning Pukulan: 15 min

AMRAP 4 min
5 A-Frame Push-ups
10 Suitcase sit-ups

Rest 1 min

AMRAP 4 min
2 Turkish Get-ups
10 Squats

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes: Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope. 

Modifications: Push-press sub A-frame, Sit-up sub suitcase

Video Demos: