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Weekly Curriculum Martial Arts/Self-Defense Block 2

Updated: Sep 22, 2023


A Workout Monday/Tuesday

Monday

Monday Warm Up

30 sec Jumping jacks

10 push ups

30 sec plank

20 m.climbers

X 3 sets

Tuesday Warm Ups

15 crunches

10 leg raises

45 sec plank

20 russian twists

X 2 rounds



White/Yellow


Ages 5 & 6







Ages 7 & up Testing requirements


White/yellow













orange - green

















Blue-Purple












(kids ages7-12)



(ages 13 & up)


Red & Brown









 

B Workout Wednesday


Wednesday Warm Up

15 push ups

5 diamond push ups

10 tricep extensions

8 plank to push ups

30 sec superman


X 3 rounds

White/yellow


All ages



orange-up






 


C Workout Thursday/Friday

Thursday Warm Up

10 jacks

10 push ups

10 crunches

X 3 rounds

All ranks


MULTIPLE ROUNDS SPARRING or BAG WORK/CONDITIONING


All Ranks






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