East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
Lots of exciting things going on this weekend! join us saturday at ko kung fu in San Jose for their summer friendship tournament!
Then join us on sunday for our annual fun run which is a usa team fundraiser! run, walk, bike, or rollerblade this 5k or 10k. There’s still time to sign up!
BOK FU FITNESS
Inchworms up and down mat
Drop Stance/ Hardbow/ Crane Stance up and down mat
20 Seconds on 10 Seconds off (8times) – bottom horse stance squats
(A bottom horse stance squat is a reverse horse stance squat. Rather than starting at the top with your legs straight and bending down, your horse stance squat will start from the horse stance position. You will stand up and then get back down into your horse stance for 1 rep. Your 10 second rest will be done in your horse stance position.)
5 Rounds – 3 minutes each with a 1 minute rest between rounds
200M Run (or 100 Mountain Climbers)
15 Horse Stance Squat Jumps
As many Box Jumps as possible (or sub for Bok Fu Burpees if you don’t have a box)
Notes: The clock will start and you will run 200M (or do 100 mountain climbers), then do 15 horse stance squat jumps and as many box jumps (or Bok Fu burpees) as possible for the rest of the 3 minutes. Rest for 1 minute and repeat 5 times. Your score will be your total number of box jumps (bok fu burpees) over the 5 rounds.
5 minutes ball torture for hips/quads