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Adult Program: Focus: Snake - core, pulling and full body Week 7: April 16 - 21


Day 1

Beginning Pukulan: 15 min

Tabata
Wallball
Box Dips
Box Jumps

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

Make sure people are getting full range of squat motion. Hip crease below parallel and stand up all the way

Modifications: Air Squats sub wallball, bent over row sub dips, step-ups sub jumps

Video Demos:

Day 1

Open 3rd Phase: 15 min

Tabata
Wallball
Box Dips
Box Jumps

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

Make sure people are getting full range of squat motion. Hip crease below parallel and stand up all the way

Modifications: Air Squats sub wallball, bent over row sub dips, step-ups sub jumps

 


Day 2

Open 3rd Phase: 15 min

5 Rounds for Time:
50 Jump Rope Singles
10 Dumbbell Push Press
20 Air Squats

Time Cap: 13 mins

Notes: 

Modifications

Day 2

Beginning Pukulan: 15 min

5 Rounds for Time:
50 Jump Rope Singles
10 Dumbbell Push Press
20 Air Squats

Time Cap: 13 mins

Notes: With seated straddle above, partner stands in between legs facing person on ground. Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as leverage to help raise legs off of ground. 4th video shows close to what we are doing. 

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 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

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes: Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope. 

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

Day 3

Beginning Pukulan: 15 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

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes: Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope. 

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

Video Demos: