Name: Playbook - Richie Van Houten - W3/D1
Uploaded: 2023-07-21T09:41:35.105Z
Duration: 45 min
Description: W3/D1

Roadwork

Last 9 of the 15 Boxing Defenses 

-Body Block Rt
-Body Block Lt
-Head Block Rt
-Head Block Lt
-Cross Block Head Rt
-Cross Block Head Lt
-Cross Block Body Rt
-Cross Block Body Lt
-Shell

Spend 3 mins drill these

Last 9 Boxing Defenses of 15

Come back with 3 punches after each defense. 

Body blocks- same side arm fires first

Head blocks- absorb punch so your firing with opposite arm first

All Cross Blocks your turning your shoulders so your firing with the opposite arm first

Shell you can come back with anything. For sake of the drill come back with a 1-2!

Shadow Box 3 mins. Practicing these

Comeback 3 off last 9 Defenses

Freestyle Round
Nice and loose
Light flow to warm up

Just like we Shadowboxed now we’re taking it to the heavy bag

Heavy Bag Comeback on 9 defenses

Freestyle. Mixing up all 15 boxing defenses with counters. 

Your are creative as you want to be. Can throw 1 punch counters , can throw 2. 

Continue to move freely. 
Be relaxed and flow. 
No pressure to look perfect. There is no perfect

Heavy Bag. Mix up all defenses

Push ups

Squeeze Core
Flat back

All the way down
All the way up

Push Ups

Crunches

W3/D1

Jacquelyn

Salem

Great workout getting me into boxing more and more

James

W1 / D1

Parks

Xavier

Didn’t quite get to the 3 mile mark but it’s a work in progress everything else was good thanks

Tommy

W1/D2

😁😁😁 good workout there. This will probably make you laugh. I couldn't get access to a rowing machine. So I had to use my sons marvel skateboard and a resistance band....

Nice1. Thank you

Anonymous

EMays

W1/D3

Kyle

That’s not how you do a roll, if you don’t know boxing fundamentals then don’t try to teach them sir.

Jack

W1/D4

Good workout would be great if there was some Tabata functionality to the time for the 30 on 30 active rest.

Basti

W1/D5

W1/D6

Really like the pull and step in Jab cross

Julie

Great start to the week! Adding some assault bikes to it!! 👊🏾

W2/D1

Excellent program! Definitely noticing the change in punching ability and stamina!

good stuff. hope he puts out some kickboxing content

Peter

W2/D2

Wasn't able to get the double jump down 😩. Tough to do. Really need some practice

Sebastian

W2/D3

Seeing the development and the punches are flowing faster along with much better movements! Pull-ups were a beast to finish but pushed through!

W3/D1

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