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Adult Program: Focus: Tiger - full body Week 10: August 6 - 11


Day 1

Beginning Pukulan: 15 min

Bent Over Row
5-5-5-5-5

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

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Bent Over Row
5-5-5-5-5

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

Modifications:

 

 
 

Day 2

Open 3rd Phase: 15 min

EMOM 10 min
5 Deadlifts
10 Russian Twists

Stretch

Notes: EMOM = Every Minute On the Minute. Once all reps are done, rest until next minute starts

Modifications: Twists without weight

Day 2

Beginning Pukulan: 15 min

EMOM 10 min
5 Deadlifts
10 Russian Twists

Stretch

Notes: EMOM = Every Minute On the Minute. Once all reps are done, rest until next minute starts

Modifications: Twists without weight

Video Demos:


Day 3

Beginning Pukulan: 15 min

5 Rounds
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: Russian KB swing (eye level) for shoulder injuries

Video Demos:

Day 3

Open 3rd Phase: 20 min

5 Rounds
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: