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Adult Program: Focus: Tiger - full body Week 5: July 2 - 7


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 restin 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

AMRAP 6 min
7 Deadlifts
10 Burpee jump-overs

Then
Max reps in 2 minutes
Sit-ups

Notes: Can use kettlebells or dumbells for deadlift. Video of burpee shows jumping over a bar, have them jump over their kettlle bell or dumbell that they are using for the deadlifts. Jump over a stick or the kettlebell/dumbbell

Modifications

Video Demos:

Day 2

Beginning Pukulan: 15 min

No Class

Notes: 

Modifications

Video Demos:

 

 

Day 3

Open 3rd Phase: 20 min

4 Rounds For Time:
30 Second Plank
20 Flutter Kicks
20 Mountain Climbers
50 Jump rope singles

Time Cap 12 min

Take rest of class time to stretch

Notes:  

Modifications:

Day 3

Beginning Pukulan: 15 min

4 Rounds For Time:
30 Second Plank
20 Flutter Kicks
20 Mountain Climbers
50 Jump rope singles

Time Cap 12 min

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

Modifications: 

Video Demos: