New 2 man set.. who wants to learn it?

February 09, 2019

Congratulations to ko kung fu on a fantastic summer tournament! thank you to all of our east west staff and students that went down to compete and support the tournament. here are a few pictures from the day.

We had our 3rd annual east west fun run on sunday. Although we didn’t have a fantastic turnout, those that came had a great time and got a good workout! thank you to everyone that supported the us team by helping or participating. Here is a silly picture of Ms. Duong borrowing Ryan teng’s bike for a short ride after the end of the fun run.

With all of the recent work on 2 man sets, we thought that we might throw this new one into the curriculum….

BOK FU FITNESS

Warm Up:

10 pass through with staff

10 push ups with hand release

10 Silverman Squats

10 Roll backs

10 Scoprions

5 minutes pull up practice (use bands if needed)

Workout:

25-20-15-10-5 – with 30 second hand stand hold in between each set

Heel/Wheel/Thrust Kicks (switch legs on each set)

Overhead Horse Stance Squats (holding medicine ball overhead)

V Ups

Notes: You will do 25 heel/wheel/thrust, 25 overhead horse stance squats, 25 V Ups, then 30 seconds of handstand hold. Then 20 of each and a 30 second handstand hold, then 15…finish with 5 of each and a 30 second handstand hold.

Warm Down:

800M jog

5 minutes ball torture