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Adult Program: Focus: Tiger - full body Week 2: June 11 - 16


Day 1

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 with no weight

Video Demos:

Day 1

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 with no weight

 


Day 2

Open 3rd Phase: 15 min

3 Rounds
4 Turkish Get-ups
10 Push-ups
20 Walking lunges

Notes: 2 TGU on each arm per round

Modifications

 

Day 2

Beginning Pukulan: 15 min

3 Rounds
4 Turkish Get-ups
10 Push-ups
20 Walking lunges

Notes: 2 TGU on each arm per round

Modifications: Two leg jump-overs instead of 1. Tuck hold instead of plank hold

Video Demos:


Day 3

Open 3rd Phase: 20 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: 

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: 

Video Demos: