Name: Playbook - Richie Van Houten - W4/D1
Uploaded: 2023-07-21T09:41:35.128Z
Duration: 45 min
Description: W4/D1

Jump Rope

Shadow boxing - moving feet with hands

Freestyle Round
Nice and loose
Light flow to warm up

Touch the bag
Move around in and out

Then explode 3/4 punch combo!

Then back out moving recovering

Temp Bag Round

Start off with 1-2 

Go through the first 6 boxing and counter with 3 punches

Slip rt- 2-3-2
Slip lt 3-2-3
Level change upper -3-2
Pull 2-3-2
Roll Rt 2-3-2
Roll lt 3-2-3

Reset and Repeat

Heavy Bag - comeback 3 / first 6

Squat Holds

Push Ups

Tap back knee to floor
8 each leg
16 total

Jumping Switch Lunges

AMRAP 2

Single DB sit ups

Between leg Claps

Crunch tight together
Shoulders off the mat
Focus on driving lower back down. 

Now holding this position
Extend your arms over head and your legs straight 

Hold 40 seconds

Hollow Body Hold AH

Core Finisher

W4/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!

Another tough one! Great footwork drills!!

W4/D1

Community

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