Week 14
Week 14- Class 1 (A) |
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Warm-up |
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15 sec |
Timed |
30 sec |
Timed |
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15 sec |
Timed |
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15 sec |
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Kettle Bell
Squats |
Leg Lifts |
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KB Press - R |
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KB Press - L |
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record |
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record |
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record |
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record |
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30 sec |
Timed |
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Leg Bikes |
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record |
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Leg Lift |
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If Kettle Bells |
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Video |
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Bicycle |
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are not |
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Video |
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available |
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Use a small |
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K B Squats |
K B Press |
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weight or |
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Video |
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video |
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book instead |
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Blocking |
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1 |
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2 |
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3 |
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4 |
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5 |
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5 |
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sets |
High |
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Deflection |
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Low |
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Middle |
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4 point hard |
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4 point Soft |
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Pee Wees |
Block |
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Block |
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Block |
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Block |
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Blocks |
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Blocks |
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10 each side |
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10 each side |
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10 each side |
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10 each side |
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10 each side |
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5 each side |
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count |
Max |
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Max |
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Max |
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Max |
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Max |
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1 |
2 |
3 |
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4 |
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5 |
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Beginner |
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4 point hard |
4 point soft |
Trap Block |
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Low Block |
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SPEAR |
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Juniors |
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Blocks |
Blocks |
Bicept |
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Jab |
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10 Rt hand/foot |
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Adults |
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20 each side |
20 each side |
20 each side |
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20 each side |
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10 Lt hand/foot |
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Max |
Max |
Max |
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Max |
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10 Rt hand/Lt foot |
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10 Lt hand/Rt foot |
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1 |
2 |
3 |
4 |
5 |
6 |
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7 |
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8 |
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Advance |
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8 point hard |
8 point soft |
Trap Block |
Trap Block |
SPEAR |
Compress |
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"X" Block |
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"X" Block |
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Juniors |
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Blocks |
Blocks |
Bicept |
Forearm |
10 Rt hand/foot |
Frame |
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closed fist |
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open hand |
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Adults |
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10 |
10 |
20 each side |
20 each side |
10 Lt hand/foot |
10 Rt hand/foot |
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10 up & down |
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10 up & down |
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Max |
Max |
10 Rt hand/Lt foot |
10 Lt hand/foot |
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Max |
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10 Lt hand/Rt foot |
10 Rt hand/Lt foot |
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10 Lt hand/Rt foot |
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