Leadership training weekend is this weekend! It's probably my favorite event we put on each year. The weekend is for training our staff, however it is open to our top gun trainees as well as our junior brown belts. The weekend is all about bok fu do, however as you know if you've been training for even a short period of time, bok fu do bleeds over into all aspects of our lives. So this weekend is not just about martial arts, but instead about improving ourselves in all that we do.

Don't forget that you must sign up for the weekend to attend. the sign up form can be found here!

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BOK FU FITNESS

Warm Up:

5 minutes of ninja pistol practice

50 tuck jumps

50 broken bow jumps

25 horse stance squats

Workout:

For time:

10-9-8-7-6-5-4-3-2-1 of Horse Stance Squat with medicine ball throw

5-5-5-5-5-5-5-5-5-5 of Push ups with hand release

1-2-3-4-5-6-7-8-9-10 of Bok Fu Burpees

Notes:

You will do 10 horse stance squats with medicine ball throw, 5 push ups with hand release, 1 Bok Fu burpee. Then go on to 9 horse stance squats with medicine ball throw, 5 push ups with hand release, 2 Bok Fu burpees. Continue the pattern and finish with 1 horse stance squat with medicine ball throw, 5 push ups with hand release and 10 Bok Fu burpees.

Warm Down:

5 minutes of belt stretching for hamstrings