East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
After our long workout Sunday, this one is going to change things up a bit. Although it is a relatively short workout, compared to most I've given you lately, it should be done at a very high intensity. If you push yourself to your max through the entire workout, you should feel Just as tired (and sore tomorrow) as you did from our longer bff track workout!
Warm Up:
3 rounds
50 jump rope jumps
10 – roll back feet overhead, roll up to the center, repeat roll right then left (we did this one at BFF#2)
10 – scorpions
10 – Inchworms
Workout:
AMRAP (as many rounds as possible) in 10 minutes
5 Horse Stance Squat Jumps (HS squat, push up, jump to hs squat, jump up and land back in hs)
10 Push ups
15 Sit ups with Cross Punches
Warm Down (Only if you care about your body):
1 minute horse stance stretch
5 each side Samson Stretch
1 minute shoulder stretch – Hold the bar from behind and stretch your shoulders (arms as close together as possible, sit down as low as possible)
Happy Training!
"I LOVE East-West Kung Fu!I drive myself, my husband and my daughter one hour each way four to five days a week from Napa, just to get to attend this school. (yes I know, run on sentence)"
- Georgia B.
"I have been at East West for about 3 years now. It’s definitely a place you want to go! With a variety of classes for everyone, and a flexible schedule,…"
- Kyle H.
"This is a fantastic martial arts school. Since I walked in the door over a year ago I have learned so much about self-defense and about myself as I trained…"
- Amanada R.
"I have been going to East West for almost 2.5 years now. It is a wonderful facility with trained experts that are willing to spend time with you and help…"
- Lore H.
"Bok Fu Do is a the best martial art and East-West Kung Fu is the best school to learn the system. My family and I have been with East-West Kung…"
- Tina Duong
"Bok Fu Do has had a profound impact in my life. I walked through the front doors of the school when I was five hoping to learn to defend myself, …."
- Brian Yu
