Adult Program: Focus: Crane - legs, core and jumping Week 6: October 8 - 13
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