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Adult Program: Focus: Crane - legs, core and jumping Week 10: November 13 - 18


Day 1

Beginning Pukulan: 10 min

5 Rounds for Time:
20 flutter kicks
30 sec plank
10 single-leg jump-overs

8 min time cap

Notes: Plank on hands. Jump-overs: stick or line on ground, hop over with 1 leg.
Switch legs halfway through.

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

Video Demos:

Day 1

Open 3rd Phase: 15 min

5 Rounds for Time:
30 flutter kicks
45 sec plank
10 single-leg jump-overs

10 min time cap

Notes: Plank on hands. Jump-overs: stick or line on ground, hop over with 1 leg.
Switch legs halfway through

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

 


Day 2

Open 3rd Phase: 15 min

EMOM 10 min
5 Deadlifts
10 Russian Twists

Notes: EMOM = Every Minute On the Minute for 10 minutes. Once all reps are done, rest until next minute starts. 

Modifications: Twists without weight

Day 2

Beginning Pukulan: 10 min

EMOM 7 min
5 Deadlifts
10 Russian Twists

Notes: EMOM = Every Minute On the Minute for 7 minutes. Once all reps are done, rest until next minute starts.

Modifications: Twists without weight

Video Demos:


Day 3

Open 3rd Phase: 20 min

AMRAP 5 min
5 SDHP
5 Burpees

Rest 2 min

AMRAP 5 min
10 KB Swings
10 Sit-ups

Then:
Battle Rope 3x 30 sec each

Notes: 5 deadlifts on one leg then switch. Use same weight of KB for all movements

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

Day 3

Beginning Pukulan: 15 min

AMRAP 4 min
5 SDHP
5 Burpees

Rest 2 min

AMRAP 4 min
10 KB Swings
10 Sit-ups

Then:
Battle Rope 3x 30 sec each

Notes: 

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

Video Demos:

*If you have to modify the sumo deadlift high pull because of shoulder issues, have them do a sumo deadlift which is just the first part: Wide legs and just standing up with the weight. No high pull