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Adult Program: Focus: Crane - legs, core and jumping Week 8: October 30 - November 4


Day 1

Beginning Pukulan: 10 min

AMRAP 6 min
10 Russian Twists
15 Air Squats
20 Mountain Climbers

Notes: Can use KB or Dumbell for russian twist

Video Demos:

*I suggest bending the legs and having the feet hovering off the ground. Easier but still hard. 

Day 1

Open 3rd Phase: 15 min

AMRAP 8 min
10 Russian Twists
15 Air Squats
20 Mountain Climbers

Notes: Can use KB or Dumbbell for russian twist

 


Day 2

Open 3rd Phase: 15 min

3 Rounds each for time:
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

Day 2

Beginning Pukulan: 10 min

3 Rounds each for time:
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
Rest 1 min in between rounds

Notes: 1 TGU on each arm per round

Video Demos:


Day 3

Open 3rd Phase: 20 min

5 min Shoulder Press work

AMRAP 12 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbbells for shoulder press and kettlebells for deadlift and swings

Day 3

Beginning Pukulan: 15 min

5 min Shoulder Press work

AMRAP 10 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbbells for shoulder press and kettlebells for deadlift and swings

Video Demos: