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Adult Program: Focus: Crane - legs, core and jumping Week 6: October 16 - 21


Day 1

Beginning Pukulan: 10 min

5 mins Turkish Get-Up work
Work up to heavy set of 1 on each side

Then
2 min plank (can break up in sets)

Notes: Plank stance on hands unless they have a wrist injury

 

Video Demos:

 

Day 1

Open 3rd Phase: 15 min

5 mins Turkish Get-Up work
Work up to heavy set of 1 on each side

Then
2 min plank (can break up in sets)

Then
Max reps in 2 minutes
Sit-ups

Notes: Plank stance on hands unless they have a wrist injury

 


Day 2

Open 3rd Phase: 15 min

AMRAP 8 min
7 Deadlifts
10 Burpee jump-overs

Then
Max reps in 2 minutes of Kettlebell Swings

Notes: Can use kettlebells or dumbbells for deadlift. Video of burpee shows jumping over a bar, have them jump over their kettllebell or dumbbell that they are using for the deadlifts

Day 2

Beginning Pukulan: 10 min

AMRAP 6 min
7 Deadlifts
10 Burpee jump-overs

Then
Max reps in 2 minutes of sit-ups

Notes: Can use kettlebells or dumbbells for deadlift. Video of burpee shows jumping over a bar, have them jump over their kettllebell or dumbbell that they are using for the deadlifts

Video Demos:

 

 

 

 

Video of burpee shows jumping over a bar, have them jump over their kettllebell or dumbbell that they are using for the deadlifts


Day 3

Open 3rd Phase: 20 min

Tabata
Box Jumps
Suitcase sit-ups
Air Squat
Push-ups
Rest 1 min in between changing movements

If time permits, add in 2x 30 sec battle rope at end of class

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

Modifications: Sit-up instead of suitcase

Day 3

Beginning Pukulan: 15 min

Tabata
Box Jumps
Suitcase sit-ups
Air Squat
Rest 1 min in between changing movements

If time permits, add in 2x 30 sec battle rope at end of class

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

Modifications: Sit-up instead of suitcase

Video Demos:

*Suitcase sit-up also called tuck-up