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Adult Program: Focus: Tiger - full body Week 8: July 23 - 28


Day 1

Beginning Pukulan: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes: 

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes: 

Modifications:

 


Day 2

Open 3rd Phase: 15 min

4x alternating
30 second hollow hold
30 second  superman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Notes: 

Modifications: 

Day 2

Beginning Pukulan: 15 min

4x alternating
30 second hollow hold
30 second  superman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle

Notes: 

Modifications: 

Video Demos:


Day 3

Beginning Pukulan: 15 min

AMRAP 4 min
5 A-Frame Push-ups
10 Suitcase sit-ups

Rest 1 min

AMRAP 4 min
2 Turkish Get-ups
10 Squats

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes:  Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope.  

Modifications: Push-up sub A-frame. Sit-up sub suitcase

Video Demos:

Day 3

Open 3rd Phase: 20 min

AMRAP 4 min
5 A-Frame Push-ups
10 Suitcase sit-ups

Rest 1 min

AMRAP 4 min
2 Turkish Get-ups
10 Squats

Rest 1 min

AMRAP 4 min
20 Second Battle Rope
10 Walking Lunges

Notes:  Since there is only 1 battle rope in each classroom, people can start at different AMRAP groups. Try to only have 2-3 people at the battle rope station. Also have 1 person start at walking lunges and the other at the battle rope.  

Modifications: Push-up sub A-frame. Sit-up sub suitcase