Week 9- Class 1 (A) |
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Warm-up |
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5 minutes MAX of running time - switching between each postions every
15 seconds and hold. Record how many of each set for a max of 5 minutes. |
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Pee Wees |
15 sec |
Planks |
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15 sec |
Sit-up - |
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15 sec |
Horse |
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Juniors |
hold |
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hold |
Hold at the |
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hold |
Stance - |
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Adults |
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Balance point |
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Hold |
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record |
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record |
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record |
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sets |
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Backwards Elbow |
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60 |
Pee Wees |
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Closed Fist on striking Elbow |
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seconds |
Juniors |
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Open hand on the pushing hand |
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rest, |
Adults |
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repeat |
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sets |
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2 |
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Snake Fist |
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60 |
Pee Wees |
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Striking hand goes over other hand |
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seconds |
Juniors |
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Palm facing floor |
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rest, |
Adults |
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Center on target |
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repeat |
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sets |
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3 |
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Mantis Fist High |
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60 |
Pee Wees |
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3 fingers, touching, pointing in opposite
direction of strike |
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seconds |
Juniors |
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Other 2 fingers are tucked |
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rest, |
Adults |
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Striking with top of wrist |
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repeat |
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sets |
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4 |
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Mantis Fist Sideways |
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60 |
Pee Wees |
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3 fingers, touching, pointing in opposite
direction of strike |
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seconds |
Juniors |
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Other 2 fingers are tucked |
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rest, |
Adults |
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Striking with top of wrist |
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repeat |
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sets |
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5 |
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Tiger Claw |
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60 |
Pee Wees |
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Strike with Palm first |
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seconds |
Juniors |
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Grab |
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rest, |
Adults |
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Twist and pull |
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repeat |
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sets |
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6 |
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Eagle Claw |
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60 |
Pee Wees |
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3 fingers spread wide, tips pointing in the
direction of strike |
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seconds |
Juniors |
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Other 2 fingers are tucked |
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rest, |
Adults |
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Strike with tips of fingers |
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repeat |
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Pinch fingers |
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sets |
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7 |
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Leopard's Fist knuckles |
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60 |
Only |
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Bend all fingers at second joint from the tips |
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seconds |
Juniors |
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Palm facing floor |
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rest, |
Adults |
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Palm bones and finger bones line up |
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repeat |
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Strike narrow targets with second knuckles |
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sets |
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8 |
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Leopard's Fist Palms |
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60 |
Only |
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Bend all fingers at second joint from the tips |
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seconds |
Juniors |
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Palm facing target |
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rest, |
Adults |
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Palm bones and finger bones line up |
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repeat |
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Strike targets with palm |
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sets |
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9 |
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Only |
Knife Hand |
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60 |
Juniors |
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seconds |
Adults |
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rest, |
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repeat |
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sets |
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10 |
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Only |
Ridgehand |
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60 |
Juniors |
|
Fingers touching, palm facing floor |
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seconds |
Adults |
Thumb tucked fully under palm |
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rest, |
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Hand goes forward and outside shoulder area,
evading block |
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repeat |
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hand centering onto side of head/neck |
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Fingers and hand bones all lined up |
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Strike with area between wrist and index finger
last joint |
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