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Attention TWKSF Referees…

February 09, 2019 1 min read

Attention all twksf referees…

There is new information out on the world tournament in malaysia and referee accommodations. Please make sure to look at this link!

2012 twksf referee training course invitation letter and details

Graduations all over the place this week! congrats to all our grads. Here’s a little bit of advice that you probably won’t hear at your commencement. 10 things your commencement speaker won’t tell you

BOK FU FITNESS

Warm Up:

Samson stretch up mat

10 Horse Stance Squats

Inchworms down mat

10 Tuck Jumps

Straight Leg Kicks up mat

10 Push Ups

Advanced/ Reverse Straight Leg Kicks down mat

10 V Ups

Workout:

50-40-30-20-10

Horse Stance Squat

Pad Jump

Combo (Left front kick, Left punch, Right punch, Right Round house kick)

Mountain Climbers

Notes:

You’ll do 50 HS Squats, 50 Pad Jumps, 50 Combos, 50 Mountain Climbers. Then 40 of each, 30 of each, 20 of each and finally 10 of each. Your score is the total time it takes you to complete the workout.

Warm Down:

5 minutes partner stretching

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(925) 831 - 0292

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(925) 283 - 2021

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