East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
“My confidence comes from my preparation.”
It doesn’t matter if you’re a soccer fan or not; it really makes no difference. If you’re a fan of determination, a fan of perseverance, a fan of never saying it’s over, of believing until the very last second, you’ll appreciate what the usa women’s soccer team accomplished on sunday.
The reactions on this video say it all… There are invaluable lessons we can all learn as athletes, and more importantly as human beings, from the incredible determination of this group of women. What did you learn from them and how does it relate to our bok fu do training?
BOK FU FITNESS
5 techniques in your belt tai ji style
5 forward snap kicks, 5 rear kicks, 5 wheel kicks each leg
Drop stance/ hardbow/ crane up and down mat
Straight leg kicks up and down mat
Inchworms up and down mat
Broad Jumps up and down mat
3 Rounds of the following:
1 minute max rep Double Unders (or single jump and tuck jump)
1 minute max rep Bok Fu Burpee Box Jump (or step up)
1 minute max rep Horse Stance Squat with medicine ball throw
1 minute max rep V Ups
1 minute max rep Push Up with hand release
1 minute rest
Notes: A bok fu burpee box jump starts with a bok fu burpee but instead of the jump kick, do a box jump.
Your score for the workout is your total number of reps over the 3 rounds.
5 minutes belt torture for hamstrings/groin