Week 16- 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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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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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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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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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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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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Beginner |
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4 point hard |
4 point soft |
Side Palm |
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SPEAR |
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Juniors |
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Blocks |
Blocks |
Blocks |
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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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10 Lt hand/foot |
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Max |
Max |
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 |
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Advance |
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8 point hard |
8 point soft |
12 point hard |
SPEAR |
Compress |
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Juniors |
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Blocks |
Blocks |
Blocks |
10 Rt hand/foot |
Frame |
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Adults |
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20 each side |
20 each side |
10 |
10 Lt hand/foot |
10 Rt hand/foot |
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10 Rt hand/Lt foot |
10 Lt hand/foot |
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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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Sparring |
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90 |
Pee Wees |
4 Rounds of NO contact sparring |
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seconds |
Juniors |
Rule 1 |
Must be supervised by an adult |
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Adults |
Rule 2 |
Must NOT be with a partner, must be by themselves |
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Not with a sibling |
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Not with a parent |
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Can use a mirror as a focal point |
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Rule 3 |
Must use both feet and hands |
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Rule 4 |
Must show some defense and blocking, hands must
be up |
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Rule 5 |
No more than 30 seconds between rounds |
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Exceptions: room limitations and more than 1 student in family
sparring, then alternating rounds is allowed |
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