East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
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BOK FU FITNESS
Warm Up:
400M run
2 times:
15 Broken Bow Jumps
15 Tuck Jumps
15 Push Ups with hand release
15 Samson Stretch
15 Wheel Kicks
20 seconds on, 10 second rest – 8 times
Bottom Horse Stance Squats (Instead of starting the time standing, you will start already in your horse stance squat. Up and back down to the squat is one rep. For the 10 seconds rest you will rest in your horse stance squat.)
Workout:
AMRAP 12 minutes
1 Handstand Pushup (or sub with 3 clapping push ups)
3 Ninja Pistols (or sub with holding onto wall or bar to stand up)
5 Push Up Plank
7 Heel Wheel Thrust (or sub with 14 wheel kick balance) – every time your leg drops do 5 bok fu burpees as a penalty
9 Horse Stance Squat Jumps (advanced with medicine ball)
Warm Down:
5 minute ball torture for hips/quads
"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
