weekly workout

OVERVIEW

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This week we continue to keep playing with 3 parts of an exchange. Make sure you complete the full program first. It's an opportunity to start exploring your style - how do you set up your shots, what's your attack, how do you stop the action after?

Workout #1
WORKOUT #2
WORKOUT #3
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Jab to Head or Body
30 sec
Cross to Head or Body
30 sec
Gazelle Punch
30 sec
Any 5 Setup Punches
1 min
Feint Any 5 Set Up Punches and Combination
Round 3
2 min
Pop-Shotting
Round 4
30 sec
Parry-Anything (Same or Opposite)
30 sec
Slip on the Outside-Anything (Same or Opposite)
30 sec
Guard-Anything
30 sec
Pull-Anything
Round 5
2 mins
On My Go (Counter Jab)
Round 6
30 sec
1-1-2
1-1-2
30 sec
Jab to Body-2-3
Jab Body-2-3
30 sec
Cross to Body-3-2
Cross Body-3-2
30 sec
1-2-3 (Head out of Mid-Line)
1-2-3-2
Round 7
30 sec
3-2
3-2-3
30 sec
2-3
2-3-2
30 sec
Jab (Head out of Mid-Line)
Jab
30 sec
Cross (Head out of Mid-Line)
Cross
Round 8
2 mins
Set Up
Round 9
2 mins
Pop-Shotting
Round 10
2 mins
Counter Jab
Round 11
2 mins
Two Set Ups
Round 12
2 mins
Two Set Ups
Round 1
30 sec
Uppercuts & Hooks (Constant)
30 sec
Uppercuts & Hooks (Own Rhythm)
30 sec
Mid-Range Offense
30 sec
Mid-Range Defense
Round 2
30 sec
Uppercuts & Hooks (Constant)
30 sec
Uppercuts & Hooks (Own Rhythm)
30 sec
Mid-Range Offense
30 sec
Mid-Range Defense
Round 3
2 min
Pop-Shotting
Round 4
2 min
Anything with Countering the Jab
Round 5
2 min
Anything
Round 6
45 sec
Counter with Hands Up Defense and Roll (Mid-Range)
45 sec
Counter with Body Defense and Roll (Mid-Range)
30 sec
Counter with All (Mid-Range)
Round 7
2 min
Counter with All (Mid-Range)
Round 8
45 sec
Mid-Range (Light)
15 sec
War
45 sec
Mid-Range (Light)
15 sec
War
45 sec
Mid-Range (Light)
15 sec
War
Round 9
2 min
Setup-Land All Shots-Out (Drive Out Shuffle or Roll out)
Round 10
2 min
Setup-Counter-Out (Drive Out Shuffle or Roll out)
Round 11
2 min
Setup-War-Out (Drive Out Shuffle or Roll out)
Round 12
2 min
Setup-Combination-Out (Drive Out Shuffle or Roll out)
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches
30 sec
Feint
Round 2
30 sec
Uppercuts & Hooks (Constant)
30 sec
Uppercuts & Hooks (Own Rhythm)
30 sec
Mid-Range Offense
30 sec
Mid-Range Defense
Round 3
2 mins
Pop-Shotting-Combination (Drive Out Shuffle)
Round 4
2 mins
Counter Jab-Combination (Roll Out)
Round 5
2 mins
Set Up-Combination (Double Jab)
Round 6
1 min
Set Up-Land All Shots (Drive Out Shuffle)
1 min
Set Up-Land All Shots (Roll Out)
1 min
Set Up-Land All Shots (Double Jab)
Round 7
2 min
Set Up-Counter (Smother)
Round 8
45 sec
War On My Go (Smother Square)
45 sec
War On My Go (Smother Right)
45 sec
War On My Go (Smother Left)
30 sec
War On My Go (Smother)
Round 9
2 mins
Set Up-War (Smother)
Round 10
3 min
Set Up-Combination (Drive Out Shuffle or Roll Out or Double Jab or Smother)
Good job!