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Adult Program: Focus: Snake - core, pulling and full body Week 5: April 2 - 7


Day 1

Beginning Pukulan: 15 min

Bent Over Row

5-5-5-5-5

Notes: Rest 60 - 90 seconds in between rounds
15 minutes to work up to a heavy set of 5 with either dumbbells or kettlebells

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Bent Over Row

5-5-5-5-5

Notes: Rest 60 - 90 seconds in between rounds
15 minutes to work up to a heavy set of 5 with either dumbbells or kettlebells

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes:

Modifications

Day 2

Beginning Pukulan: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes:

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

For Time: 
50 Single-unders
40 Kettlebell Swings
40 Single-unders
30 Kettlebell Swings
30 Single-unders
20 Kettlebell Swings
20 Single-unders
10 Kettlebell Swings

Time cap: 12min

Then:
Stretch with remaining time

Notes: 

Modifications: 

Day 3

Beginning Pukulan: 15 min

For Time: 
40 Single-unders
30 Kettlebell Swings
30 Single-unders
20 Kettlebell Swings
20 Single-unders
10 Kettlebell Swings

Time cap: 10min

Then:
Stretch with remaining time

Notes: 

Modifications: Step-ups instead of box jumps

Video Demos: