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Adult Program: Focus: Snake - core, pulling and full body Week 2: March 12 - 17


Day 1

Beginning Pukulan: 15 min

3 rounds, 1 min each station max effort reps: 
KB Deadlifts
Wallball
Mountain Climbers
Lunge

Rest 1 min

Notes: 

Modifications: Wallball sub: air squat

Video Demos:

Day 1

Open 3rd Phase: 15 min

3 rounds, 1 min each station max effort reps: 
KB Deadlifts
Wallball
Mountain Climbers
Lunge

Rest 1 min

Notes: 

Modifications: Wallball sub: air squat

 


Day 2

Open 3rd Phase: 15 min

AMRAP 8 min
7 Sumo Deadlift High Pulls
10 Burpee jump-overs

Then

Max reps in 2 minutes
Kettlebell Swings

Notes: Can use kettlebells or dumbells for deadlift. Video of burpee shows jumping over a bar, have them jump over their kettlle bell or dumbell that they are using for the deadlifts

Modifications

Day 2

Beginning Pukulan: 15 min

AMRAP 8 min
7 Sumo Deadlift High Pulls
10 Burpee jump-overs

Then

Max reps in 2 minutes
Kettlebell Swings

Notes: Can use kettlebells or dumbells for deadlift. Video of burpee shows jumping over a bar, have them jump over their kettlle bell or dumbell that they are using for the deadlifts

Modifications

Video Demos:

 

 


Day 3

Open 3rd Phase: 20 min

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

Then:

AMRAP 3 min
Burpees

Notes: Start with no weight. Add a set of dumbells in each hand and increase weight after each set if possible. Rest in between rounds 60 - 90 seconds

Modifications: 

Day 3

Beginning Pukulan: 15 min

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

Then:

AMRAP 3 min
Burpees

Notes: Start with no weight. Add a set of dumbells in each hand and increase weight after each set if possible. Rest in between rounds 60 - 90 seconds

Modifications: 

Video Demos: