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Adult Program: Focus: Tiger - full body Week 6: July 9 - 14


Day 1

Beginning Pukulan: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes: 

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes: 

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

6-6-6-6-6
Bulgarian Split Squats

Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between round 30-60 seconds

Modifications

Video Demos:

Day 2

Beginning Pukulan: 15 min

6-6-6-6-6
Bulgarian Split Squats

Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible.

Notes: Use boxes to put feet on. 3 reps on each leg. Rest in between round 30-60 seconds

Modifications

Video Demos:

 

 

Day 3

Beginning Pukulan: 15 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Stretch with remaining time

Notes:  Use same weight for Russian twists and goblet squats

Modifications: 

Video Demos:

Day 3

Open 3rd Phase: 20 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Stretch with remaining time

Notes:  Use same weight for Russian twists and goblet squats

Modifications: