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Adult Program: Focus: Tiger - full body Week 12: August 20 - 25


Day 1

Beginning Pukulan: 15 min

Shoulder Press
5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Shoulder Press
5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

Modifications: 

 

 

Day 2

Open 3rd Phase: 15 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Notes: 10 box jumps then 10 push press, 9 box jumps then 9 push press...

Modifications: Step-ups

Day 2

Beginning Pukulan: 15 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Notes: 10 box jumps then 10 push press, 9 box jumps then 9 push press...

Modifications: Step-ups

Video Demos:


Day 3

Beginning Pukulan: 15 min

5 min work on weighted step-ups

Then
3 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 10 min

Notes: 5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight

Video Demos:

Day 3

Open 3rd Phase: 20 min

5 min work on weighted step-ups

Then
5 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 12 min

Notes: 5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight