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Adult Program: Focus: Monkey - core, arms and legs Week 7: January 22 - 27


Day 1

Beginning Pukulan: 15 min

Tabata
Jump Rope Singles
Box Dips
Box Jumps

Battle rope if time permits

Notes: 

20 seconds of an exercise
10 seconds of rest
Repeat 8 times for a total of 4 minutes

Do 1 movement all the way through before you move on to the next. 20 seconds of jump rope, 10 seconds of rest, 20 seconds of jump rope, 10 seconds of rest for a total of 8 rounds (4 minutes) Then move to the next movement which is box dips. 

Video Demos:

No weight on the step-up if using for modification. 

Day 1

Open 3rd Phase: 15 min

Tabata
Jump Rope Singles
Box Dips
Box Jumps

Battle rope if time permits

Notes: 

20 seconds of an exercise
10 seconds of rest
Repeat 8 times for a total of 4 minutes

Do 1 movement all the way through before you move on to the next. 20 seconds of jump rope, 10 seconds of rest, 20 seconds of jump rope, 10 seconds of rest for a total of 8 rounds (4 minutes) Then move to the next movement which is box dips. 

 


Day 2

Open 3rd Phase: 15 min

Max Effort in 2 minutes:
Sit-ups

Rest 1 min

Max Effort in 2 minutes:
Wallball

Rest 1 min

Max Effort in 2 minutes:
Push-ups

Notes: Get them to aim high on the wall for the wallball. Make sure they aren't throwing the ball only a few feet over head

Modifications: Squats sub wallball, Box Push-ups

Day 2

Beginning Pukulan: 15 min

Max Effort in 2 minutes:
Sit-ups

Rest 1 min

Max Effort in 2 minutes:
Wallball

Rest 1 min

Max Effort in 2 minutes:
Push-ups

Notes: Get them to aim high on the wall for the wallball. Make sure they aren't throwing the ball only a few feet over head

Modifications: Squats sub wallball, Box Push-ups

Video Demos:


Day 3

Open 3rd Phase: 20 min

For Time: 
200 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs
10 Goblet Squats

Time cap: 14 min

Then
4x20 sec battle rope

Notes: 

Modifications: Russain KB swing (eye level) for shoulder injuries. 40 step-ups sub single-unders

Day 3

Beginning Pukulan: 15 min

For Time: 
150 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs

Time cap: 12 min

Then
4x20 sec battle rope

Notes: 

Modifications: Russain KB swing (eye level) for shoulder injuries. 40 step-ups sub single-unders

Video Demos: