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Adult Program: Focus: Monkey - core, arms and legs Week 11: February 19 - 24


Day 1

Beginning Pukulan: 15 min

AMRAP 10 min
5 Push-ups
10 Sit-ups
15 Squats

Stretch if time permits

Notes: 

Modifications: Box push-ups

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 10 min
5 Push-ups
10 Sit-ups
15 Squats

Stretch if time permits

Notes: 

Modifications: Box push-ups

 


Day 2

Open 3rd Phase: 15 min

6 Rounds
10 Sumo Deadlift High Pull
Monkey

Time Cap 8 min

Notes: Monkey down and back on floor (North to South or vise versa) Use Kettlebells for SDHP

Modifications

Day 2

Beginning Pukulan: 15 min

6 Rounds
10 Sumo Deadlift High Pull
Monkey

Time Cap 8 min

Notes: Monkey down and back on floor (North to South or vise versa) Use Kettlebells for SDHP

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

5 Rounds for time: 
10 Box Dips
10 Burpee Box Jump-overs

Stretch/roll out with time remaining

Notes: 

Modifications: Step-overs instead of jump-overs

Day 3

Beginning Pukulan: 15 min

5 Rounds for time: 
10 Box Dips
10 Burpee Box Jump-overs

Stretch/roll out with time remaining

Notes: 

Modifications: Step-overs instead of jump-overs

Video Demos:

For a box jump-over, you have to step or jump up on the box and then step or jump down on the other side. Then do the burpee on the other side of the box.