12 Week Boxing bootcamp

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week 8: be more aggressive

OVERVIEW

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Last week we were using our feet a lot more, sticking and moving. This week we're working on being more aggressive. We're reviewing hands up defense and unorthodox punches. We're adding to that the inside pivot and recovering with tight guard and rolls. All these skills build towards a boxing style which relies on pressing forward, throwing with more volume, and staying in the action more. As you go through these later weeks, really start to think about what comes naturally to you and what you like. We're exploring lots of different styles and skills but what resonates with you? Again, we are thinking critically with these workouts, not just going through the motions.

KEY CONCEPTS

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Roll Out
Why Roll Out
Recover off Tight Guard
Inside Pivot
Super
Set
Perform all three movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.
12 reps
Elbow Twist
12 reps
Squat Jump
12 reps
Bear Crawls
Plyometric
Perform 2 sets with 30-45 second rest.
8 reps
Burpees
Cardio
Complete 3 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.
Round 1
1 min
Jab (Change Rhythm)
1 min
Jab (Set-Roll Out)
Round 2
30 sec
(Jab) 1-2-Guard-1-2- (Roll Out)
45 sec
Anything-Guard-Anything-Guard (Drive Out Shuffle)
45 sec
Anything-Guard-Anything-Guard (Roll Out)
Round 3
30 sec
(Jab) 1-2-Guard-1-2- (Roll Out)
45 sec
Anything-Guard-Anything-Guard (Drive Out Shuffle)
45 sec
Anything-Guard-Anything-Guard (Roll Out)
Round 4
30 sec
Catch-Catch-Lean-Lean
45 sec
1-2-Catch-2-3-2 (Roll Out)
45 sec
1-2-3-Catch-3-2-3 (Roll Out)
Round 5
30 sec
Catch-Catch-Lean-Lean-Guard
45 sec
1-2-Catch-Catch-Catch-2-3-2 (Guard-Roll Out)
45 sec
1-2-Lean-Catch-3-2-3 (Guard-Roll Out)
Round 6
30 sec
Catch & Shoot on Same Side
45 sec
Catch & Shoot on Opposite Side
45 sec
Catch & Shoot on Either Side (Roll Out or Guard)
Round 7
45 sec
1-2-Lean-Uppercut-3-2 (Roll Out or Guard)
45 sec
1-2-3-Lean-Uppercut-2-3 (Roll Out or Guard)
45 sec
Lean and Shoot on Same Side (Roll Out or Guard)
45 sec
Lean and Shoot on Opposite Side (Roll Out or Guard)
Round 8
1 min
Catch or Lean Counter on Same Side
1 min
Catch or Lean Counter on Opposite Side
1 min
Catch or Lean Counter on Same or Opposite Side
Round 9
45 sec
1-2-Parry-2-3-2
45 sec
1-2-3-Parry-1-2-3
45 sec
Parry and Shoot on Same Side
45 sec
Parry and Shoot on Opposite Side
Round 10
1 min
Punch Off Guard
1 min
Punch Off Catch and Lean
1 min
Punch Off Parry
Round 11
1 min
Catch or Lean or Parry on Same Side
1 min
Catch or Lean or Parry on Opposite Side
1 min
Catch or Lean or Parry on Same or Opposite Side
Round 12
3 min
Anything with Hands Up Defense
Round 1
30 sec
Straight Punches Constant
30 sec
Uppercuts and Hooks Constant
1 min
Anything
Round 2
1 min
Head Shots
1 min
Body Shots
Round 3
30 sec
Chop-Chop
30 sec
1-2-Chop-3-2-3
30 sec
1-2-3-Chop-2-3-2
45 sec
Chop and Shoot on the Opposite Side
45 sec
Chop and Shoot on the Same Side
Round 4
30 sec
Lead Body Shot
45 sec
1-2-Lead Body Shot-3-2-3 (Roll Out)
45 sec
Anything with Lead Body Shot (Roll Out)
Round 5
30 sec
Overhand
45 sec
1-Overhand-3-2-3 (Guard-Roll Out)
45 sec
Anything with Overhand (Guard-Roll Out)
Round 6
30 sec
Rear Body Shot
45 sec
1-2-Slip-Rear Body Shot-3-2 (Guard-Roll Out or Roll Out)
45 sec
Anything with Rear Body Shot (Guard-Roll Out or Roll Out)
Round 7
30 sec
Up Jab
45 sec
Up Jab-2-3-2 (Guard-Roll Out or Roll Out)
45 sec
Anything with Up Jab (Guard-Roll Out or Roll Out)
Round 8
30 sec
Long Hook
45 sec
1-Long Hook-2-3-2 (Guard-Roll Out or Roll Out)
45 sec
Anything with Long Hook (Guard-Roll Out or Roll Out)
Round 9
3 min
Anything with Unorthodox Punches (Guard-Roll Out or Roll Out)
Round 10
1 min
Slip-Inside Pivot
45 sec
1-2-Inside Pivot-Lead Body Shot
45 sec
1-2-Inside Pivot-Rear Body Shot
45 sec
Anything with Inside Pivot
Round 11
3 min
Anything with Inside Pivot (Guard-Roll Out or Roll Out)
Round 12
3 min
Anything with Unorthodox Punches and Inside Pivot (Guard-Roll Out or Roll Out)
Stretch
Perform stretches for both sides. Hold each for 20-30 seconds.
Twisted Cross
Hip Stretch
Cobra Stretch
Frog Squat
Round 1
1 min
Body 1-Body 2-Body Hook-Body Hook-Lead Body Shot-Rear Body Shot
1 min
Anything with Body Shots
Round 2
45 sec
Chop-Chop-Lean-Lean (Drive Out)
45 sec
Punch Off Chop or Lean with Body Shots
45 sec
Punch Off Chop or Lean with Head or Body Shots
45 sec
Anything
Round 3
1 min
Slip-Inside Pivot
45 sec
1-2-Inside Pivot-Lead Body Shot
45 sec
1-2-Inside Pivot-Rear Body Shot
30 sec
Anything with Inside Pivot
Round 4
1 min
Punch Off Guard (Roll Out)
1 min
Punch Off Catch (Roll Out)
Round 5
1 min
Punch Off Parry (Guard-Roll Out)
1 min
Punch Off Lean or Chop (Guard-Roll Out)
Round 6
1 min
Anything with Hands Up Defense (Guard-Roll Out or Roll Out)
1 min
Anything with Body Defense (Guard-Roll Out or Roll Out)
Round 7
1 min
Anything with Lead Body Shot (Guard-Roll Out or Roll Out)
1 min
Anything with Rear Body Shot (Guard-Roll Out or Roll Out)
Round 8
1 min
Anything with Long Hook (Guard-Roll Out or Roll Out)
1 min
Anything with Overhand (Guard-Roll Out or Roll Out)
Round 9
1 min
Anything with Up Jab (Guard-Roll Out or Roll Out)
2 min
Anything (Guard-Roll Out or Roll Out)
Round 10
1 min
Anything with Hands Up Defense-Counter (Guard-Roll Out or Roll Out)
1 min
Anything with Body Defense-Counter (Guard-Roll Out or Roll Out)
1 min
Anything with Hands up or Body Defense-Counter
(Guard-Roll Out or Roll Out)
Round 11
1min
Anything (Roll Out)
1 min
Anything (Guard-Roll Out)
1 min
Anything (Guard-Roll Out or Roll Out)
Round 12
3 min
Anything (Guard-Roll Out or Roll Out)
Good job!
Releasing Mar 22nd