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Adult Program: Focus: Tiger - full body Week 3: June 18 - 23


Day 1

Beginning Pukulan: 15 min

10 minutes to work up to heavy set of
5 Shoulder Press with Dumbbels
5-5-5-5-5

Then
2 minutes max sit-ups

Notes: 5-5-5-5-5 = Five sets of five. Keep quads, butts and guts tight. 60- 90 secs rest in between rounds

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

10 minutes to work up to heavy set of
5 Shoulder Press with Dumbbels
5-5-5-5-5

Then
2 minutes max sit-ups

Notes: 5-5-5-5-5 = Five sets of five. Keep quads, butts and guts tight. 60- 90 secs rest in between rounds

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

AMRAP 4 min
5 SDHP
5 Burpees

Rest 2 min

AMRAP 4 min
10 KB Swings
10 Lunges

Battle Rope 2x 30 sec each

Notes: 

Modifications: Sumo Deadlifts instead of high pull. Russian KB Swing 

 

Day 2

Beginning Pukulan: 15 min

AMRAP 4 min
5 SDHP
5 Burpees

Rest 2 min

AMRAP 4 min
10 KB Swings
10 Lunges

Battle Rope 2x 30 sec each

Notes: 

Modifications: Sumo Deadlifts instead of high pull. Russian KB Swing 

Video Demos:


Day 3

Open 3rd Phase: 20 min

10 mins for: 
6-6-6-6-6
Bulgarian Split Squats

Then:
AMRAP 5 min
5 Push-ups
5 Box Jumps

Notes:  Start with no weight.Add a set of dumbells in each hand and increase weight after each set if possible. Rest in between sets. Use boxes to put feet on. 3 reps on each leg

Modifications: Box push-ups, Step-ups

Day 3

Beginning Pukulan: 15 min

10 mins for: 
6-6-6-6-6
Bulgarian Split Squats

Then:
AMRAP 3 min
5 Push-ups
5 Box Jumps

Notes:  Start with no weight.Add a set of dumbells in each hand and increase weight after each set if possible. Rest in between sets. Use boxes to put feet on. 3 reps on each leg

Modifications: Box push-ups, Step-ups

Video Demos: