Week 16- Class 2 (B) |
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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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Pee Wee Class
Only |
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1 |
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6 |
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sets |
Reverse |
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Front |
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Palm |
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Side Kicks |
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Forward |
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Side Kicks |
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Punches |
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Kicks |
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Strikes |
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L. side only |
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Elbows |
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R. side only |
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Alternate |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
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L and R |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
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1 |
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3 |
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Kata |
Gadan |
White |
Chudan |
White/Purple |
Judan |
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Do only which ones you are required |
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sets |
Kata |
White/Orange |
Kata |
to |
Kata |
Advance |
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4 times |
White/Green |
3 times |
Yellow |
3 times |
Yellow |
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Max |
only this kata |
Max |
add this kata |
Max |
add this kata |
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back & |
Juniors Class and |
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forth |
Adults Class only |
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1 |
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6 |
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10 |
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sets |
Reverse |
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Front |
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Palm |
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Side Kicks |
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Forward |
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Side Kicks |
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Back Fist |
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Knee |
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Karate |
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Crescent |
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Punches |
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Kicks |
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Strikes |
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L. side only |
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Elbows |
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R. side only |
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L. side only |
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Strikes |
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Jabs |
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Kick |
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Alternate |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
10 sec. |
30 seconds |
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30 seconds |
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L and R |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
rest |
continuously |
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continuously |
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Unless |
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otherwise |
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Beginners to Green |
Only do the ones you're required to know |
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Kata |
1 |
2 |
3 |
4 |
5 |
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sets |
Gadan |
Chudan |
Judan |
Tenchu |
Tenshoa |
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Kata |
Kata |
Kata |
Kata |
Kata |
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3 times |
3 times |
3 times |
3 times |
3 times |
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Max |
Max |
Max |
Max |
Max |
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Advance Green & up |
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Pick the last kata you are working on, plus 4
others |
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Optional |
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others |
1 |
2 |
3 |
4 |
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5 |
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6 and up |
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Kata |
Kata |
Kata |
Kata |
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Kata |
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Additional |
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your choice, but
must contain a beginner, Intermediate
and advance form |
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working on |
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Kata's |
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2X's |
2X's |
2X's |
2X's |
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5 times |
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Max |
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