Week 15

Week 15- Class 2 (B)
Warm-up
Pee Wees 30 sec Sit ups 30 sec Squats 30 sec
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
                                   
Beginner 30 sec Timed 30 sec Timed 30 sec
Juniors Sit ups Squats
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
Advance 30 sec Timed 30 sec Timed 30 sec
Juniors Sit ups Squats
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
                                               
Beginner Timed 30 sec Timed
Adults 30 sec Sit ups Squats 30 sec
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record record record
Advance Timed 30 sec Timed
Adults 30 sec Sit ups Squats 30 sec
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record record record
                                               
1 2 3 4 5 6 7
Strikes sets Kettle Bell Lift Video R side sets Karate Jabs Hammer Forward Downward  Knifehand Side Elbow
10 times Video L side 4 count Fist Elbow Chop Strike Strike
Pee Wees
each side 20 times 20 each side 20 each side 20 each side 20 each side 20 each side
and count Max count Max Max Max
Max Max Max
Beginner
Juniors
Adults
                                                                                                         
Stance Transitions Left side Back Right side Back
Pee Wees
and
Beginner 10 each side
Juniors
Adults
Shoulder T stance Back Front Shoulder T stance Back Front
                                                                                                         
sets 1 2 3 4 5 6
Strikes Reverse Hammer Spearhand Diagonal Ridge
Upward 
and Downward 
Chop Fist Strike Elbow Hand Elbow flow Elbow
Advance 20 each side 20 each side 20 each side 20 each side 20 each side 20 each side into
Juniors count Max Max Max Max Max Max
Adults
Right side Back Left side Back
Stance Transitions
Juniors
Adults 10 each side
Shoulder T stance Back Front Punch Shoulder T stance Back Front Punch
Start at Shoulder Stance, step back into T Stance, then Step back into Back Stance, shift to Front Stance and finish with a rear hand Reverse Punch
Hand go up to the fighting postion when shifting to T Stance
Repeate other side