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Adult Program: Focus: Crane - legs, core and jumping Week 9: November 6 - 11


Day 1

Beginning Pukulan: 10 min

AMRAP 8 min
5 A-Frame Push-ups
10 Goblet Squats
15 Suitcase Sit-ups

Modifications: Push-ups instead of A-frame. Squats instead of goblet.Sit-ups instead of suitcase

Video Demos:

 

Day 1

Open 3rd Phase: 15 min

AMRAP 8 min
5 A-Frame Push-ups
10 Goblet Squats
15 Suitcase Sit-ups

2x30 sec battle rope at end after workout

Modifications:  Push-ups instead of A-frame. Squats instead of goblet.Sit-ups instead of suitcase

 


Day 2

Open 3rd Phase: 15 min

4x alternating
30 second hollow hold
30 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

2 min plank (can break up in sets)

Notes: 

Day 2

Beginning Pukulan: 10 min

4x alternating
30 second hollow hold
30 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Notes: 

Video Demos:

**with seated straddle above, partner stands in between legs facing person on ground. Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as 

leverage to help raise legs off of ground. 4th video shows close to what we are doing. 


Day 3

Open 3rd Phase: 20 min

5 min work on weighted step-ups

Then

5 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 12 min

Notes: 5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight

Day 3

Beginning Pukulan: 15 min

5 min work on weighted step-ups

Then

3 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 10 min

Notes: 5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight

Video Demos: