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Adult Program: Focus: Crane - legs, core and jumping Week 12: November 27 - December 2


Day 1

Beginning Pukulan: 10 min

3 Rounds
2 Turkish Get-ups
10 Push-ups
20 Walking lunges

Rest 1 min in between rounds

Notes: 1 TGU on each arm per round

Modifications: 

Video Demos:
 

Day 1

Open 3rd Phase: 15 min

3 Rounds
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Notes: 1 TGU on each arm

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Roll out if time permits

Notes: 10 box jumps then 10 push press, 9 box jumps then 9 push press, etc. 

Modifications: Step-ups instead of box jumps. 

Day 2

Beginning Pukulan: 10 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Notes: 10 box jumps then 10 push press, 9 box jumps then 9 push press, etc. 

Modifications: Step-ups instead of box jumps. 


Video Demos:

*Keep thighs, butts and guts tights. 


Day 3

Open 3rd Phase: 20 min

For Time: 
50 Single-unders
40 Kettlebell Swings
40 Single-unders
30 Kettlebell Swings
30 Single-unders
20 Kettlebell Swings
20 Single-unders
10 Kettlebell Swings

Time cap: 12min

Then:
Stretch with remaining time

 

Day 3

Beginning Pukulan: 15 min

For Time: 
40 Single-unders
30 Kettlebell Swings
30 Single-unders
20 Kettlebell Swings
20 Single-unders
10 Kettlebell Swings

Time cap: 10min

Then:
Stretch with remaining time

Video Demos: