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Adult Program: Focus: Crane - legs, core and jumping Week 11: November 20 - 22


Day 1

Beginning Pukulan: 10 min

AMRAP 7 min
5 Goblet Squats
10 Push-ups
15 Box Jumps

Notes: 

Modifications: Air squats instead of goblet squats. Box push-up (no knee push-ups). Step-ups instead of box jumps

Video Demos:

**Step-up video shows with weight, use without weight. 

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. Go up weight in each set. If they can't go up any higher, do the rest of the sets with highest weight that they got to. 

Modifications: 
 

*Keep quads, butts and guts tight. 


Day 2

Open 3rd Phase: 15 min

No Class

 

 

 

Day 2

Beginning Pukulan: 10 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. Go up weight in each set. If they can't go up any higher, do the rest of the sets with highest weight that they got to. 

Video Demos:

*Keep quads, butts and guts tight.

 

Day 3

Open 3rd Phase: 20 min

No Class

 

Day 3

Beginning Pukulan: 15 min

No Class