Name: Playbook - Richie Van Houten - W3/D3
Uploaded: 2023-07-21T09:41:35.113Z
Duration: 45 min
Description: W3/D3

EMays

Roadwork

Warming up by tapping feet at the balls of her feet. 

Once you find rhythm start adding punches. 

Then get in your stance and continue tapping feet and punching. 

Start moving forward and backwards

Warm Up - Hands and Feet together

Warm Up - moving forward / side side feet and punches

Shadow boxing - moving feet with hands

Freestyle Round Heavybag- Zones

Work on just throwing your Jab 
-In Range
-Out of Range- Step in wi he just front foot
-Pop in and out on Body Jab
-Change Timing and Rhythm 
-Touch
-Fire

Round 1. Just the Jab

Round 2 Add Cross

30 seconds ALL OUT
30 seconds light touches-recover

30 on
30 light

30 on
30 light

That’s 1 round

All out - Conditioning Bag Rounds

V Sit Up - Right arm to Left Leg

V Sit up - Left Arm to Right Leg

V Sit Ups

Core

W3/D3

Adam

Salem

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

James

😁😁😁 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

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.

Bastista

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/D3

Community

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