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Adult Program: Focus: Monkey - core, arms and legs Week 2: December 11 - 16


Day 1

Beginning Pukulan: 10 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

Notes: 

Modifications: Push-up sub A-frame. Sit-up sub suitcase

Video Demos:

*Also called A-frame push-up

Day 1

Open 3rd Phase: 15 min

AMRAP 6 min

5 A-Frame Push-ups
10 Suitcase sit-ups

Rest 1 min

AMRAP 6 min
2 Turkish Get-ups
10 Squats

Notes: 

Modifications: Push-up sub A-frame. Sit-up sub suitcase
 

 

Day 2

Open 3rd Phase: 15 min

6-6-6-6-6
Bulgarian Split Squats
Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between rounds 30-60 seconds

Modifications: Tuck-hold instead of plank

Day 2

Beginning Pukulan: 10 min

6-6-6-6-6
Bulgarian Split Squats
Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between rounds 30-60 seconds

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

5 min to work on bent-over row

3 rounds 1 min each station
Wallball
Push-Press
Jump Rope
1- leg deadlift

Rest 1 min

Notes: Demonstrate bent-over row with sticks, then work with dumbbells for weight

 

Day 3

Beginning Pukulan: 15 min

5 min to work on bent-over row

3 rounds 1 min each station
Wallball
Push-Press
Jump Rope

Rest 1 min

Notes: Demonstrate bent-over row with sticks, then work with dumbbells for weight

Video Demos: