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Adult Program: Focus: Snake - core, pulling and full body Week 3: March 19 - 24


Day 1

Beginning Pukulan: 15 min

4x alternating
30 second hollow hold
30 second  superman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

2 min plank (can break up in sets)

Notes: 

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

4x alternating
30 second hollow hold
30 second  superman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

2 min plank (can break up in sets)

Notes: 

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

3 Rounds  each for time
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Notes: 1 TGU on each arm per round

Modifications

Day 2

Beginning Pukulan: 15 min

3 Rounds  each for time
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Notes: 1 TGU on each arm per round

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

5 minutes to work on bent over row

 4 Rounds For Time: 
10 Bent over rows
20 Wallball Shots
30 Single-unders

If time permits: 3x30 seconds
Battle rope

Notes: 

Modifications: 

Day 3

Beginning Pukulan: 15 min

5 minutes to work on bent over row

 4 Rounds For Time: 
10 Bent over rows
20 Wallball Shots
30 Single-unders

If time permits: 3x30 seconds
Battle rope

Notes: 

Modifications: 

Video Demos: