Week 15- Class 1 (A) |
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Warm-up |
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Pee Wees |
30 sec |
Sit ups |
30 sec |
Squats |
30 sec |
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Burpies (ea. With 5 Jumping Jacks) |
with 4 palms |
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with Alt. Front Kicks |
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record
reps |
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record
reps |
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record
reps |
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Beginner |
30 sec |
Timed |
30 sec |
Timed |
30 sec |
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Juniors |
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Sit ups |
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Squats |
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Burpies (ea. With 5 Jumping Jacks) |
with 4 palms |
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with Alt. Front Kicks |
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record
reps |
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record
reps |
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record
reps |
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Advance |
30 sec |
Timed |
30 sec |
Timed |
30 sec |
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Juniors |
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Sit ups |
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Squats |
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Burpies (ea. With 5 Jumping Jacks) |
with 4 palms |
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with Alt. Front Kicks |
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record
reps |
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record
reps |
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record
reps |
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Beginner |
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Timed |
30 sec |
Timed |
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Adults |
30 sec |
Sit ups |
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Squats |
30 sec |
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Burpies (ea. With 5 Jumping Jacks) |
with 4 palms |
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with Alt. Front Kicks |
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record |
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record |
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record |
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Advance |
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Timed |
30 sec |
Timed |
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Adults |
30 sec |
Sit ups |
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Squats |
30 sec |
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Burpies (ea. With 5 Jumping Jacks) |
with 4 palms |
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with Alt. Front Kicks |
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record |
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record |
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record |
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1 |
2 |
3 |
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Kicks |
sets |
Front |
Side |
Round |
Knee |
Back |
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kicks |
kicks |
kicks |
Strikes |
kicks |
kicks |
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Pee Wees |
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20 each side |
20 each side |
20 each side |
20 each side |
20 each side |
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and |
count |
Max |
Max |
Max |
Max |
Max |
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Beginner |
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Juniors |
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Adults |
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Stances |
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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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Front |
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Shoulder |
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T-Stance |
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Back |
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Attention |
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Pee Wees |
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Beginner |
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Juniors |
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Adults |
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1. Work on
moving back and forth between legs 4X |
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2. Work on
moving from one stance to the next 2X |
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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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6 |
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Kicks |
sets |
Hook |
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Rev. Crescent |
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Crescent |
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Spinning |
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Spinning |
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kicks |
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kicks |
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kicks |
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Side kicks |
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Hook kicks |
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20 each side |
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20 each side |
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20 each side |
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10 each side |
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10 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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Advance |
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Juniors |
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Adults |
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Stances |
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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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Horse |
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Sanchin |
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Hangetsu |
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Cross Leg |
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Crane |
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Advance |
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Juniors |
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Adults |
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1. Work on
moving back and forth between legs 4X |
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2. Work on
moving forward and backwards or side to side depending on stance |
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3. Work on
moving from one stance to the next 2X |
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