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Weekly Assassin Workout & Seld Defense Training

This document outlines a weekly workout and self-defense training plan consisting of 3 sets of exercises. The first set includes stretching, a Spartan App workout, and high-intensity bodyweight exercises like climbers and high knees. The second set incorporates more bodyweight exercises like jumping jacks, planks, pushups and wall sits. The third set involves practicing combat techniques with a bo staff and watching a Wing Chun instructional video.

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Joebell Villanueva
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697 views

Weekly Assassin Workout & Seld Defense Training

This document outlines a weekly workout and self-defense training plan consisting of 3 sets of exercises. The first set includes stretching, a Spartan App workout, and high-intensity bodyweight exercises like climbers and high knees. The second set incorporates more bodyweight exercises like jumping jacks, planks, pushups and wall sits. The third set involves practicing combat techniques with a bo staff and watching a Wing Chun instructional video.

Uploaded by

Joebell Villanueva
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEEKLY ASSASSIN WORKOUT, & SELF-DEFENSE

TRAINING
Wave: 1st Wave
Date: June 20-26, 2021
1st AWST
 SET 1
 Stretching
 Exercise (Spartan App)
 Rest 20 sec.
 60 Climbers
 Rest 20 secs.
 60 High Knee
 Break 1min, after Repeat Set 1

 SET 2
 20 Jumping T’s
 20 High Knee’s + 2 Jump squats
 Rest 1 min.
 10 count plank
 Rest 30 sec.
 10 push ups
 Rest 30 sec
 10 plank jump-ins
 Rest 30 sec
 20 wide leg plank
 Rest 25 sec.
 20 climbers
 Rest 25 secs
 20 count wall sit
 Rest for 1 min. Then Repeat Set 2

 SET 3 (outside)
 Combat Bo + Plus 1 YouTube Video/Wing Chun

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