equipment-
1.using boxing hand weights as seen here:boxing hand weight
2. perfect push up- perfect push up

warm-up- 3x total 15 min.
-box jog in place with drilling punches
-jump jack- double punch up
-heismans- thai defense knee
-123 heismans- thai defense knee
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide cross punch– 3 step hard cross punch left and right
-power squats- down to horse stance back up to standing- hands up defending
-standing mountain climbers- sky punches with high knees
-ski down- hop left and right- hard upper cut on the up jump

water rest fr 30 sec after each set

switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-jump high jab, squat low jab- left and right side
-Level 1: stand- 4 perfect push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-drill punches, cross jacks, uppercuts, pakua palm strikes/pak/parry.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

Thai pad partner work- no break
Drill1- rt kick with power (1 or 2 kicks)
Drill 2- left kick
Drill 3 – left or right kick
Drill 4- cross, left kick
Drill 5- cross, left kick , jab , right kick
30 sec right kicks
30 sec left kicks

Kick shield-
20 high round kick left
20 high round kick right

Strength:
50 situps
50 squats

sparring-
slip/duck round for warm up
2 jab sparring rounds
2 jab-cross rounds
3 boxing rounds

focus mitts- 3 minutes
1. freestyle
2. blast 4 and move. blast on coaches call
3. drilling punches-box. drill punches on coach call

strength-
back roll- jump to bar pull up.
sit ups
bar hang
squats
push ups
burpie to pull up
push ups
sit ups
blaster with pull up
squats
hang
side planks
10 push ups

7 bears 2x
lift to chest, push press, squat, push press, down

WOD: DEADLIFT start with 85 lb- go up 20 lb. each time

4.4.2.2.1.1

sparring- 2 min, 30 sec rest
2 jab round and defend
2 cross round and defend
2 trade off rounds
6 rounds sparring, add pushing off lei tai

meditation and breathing closing

645 pm boxing- teddy

bag circuit warm-up
5 min. of jab cross drilling- warm up.
jumping jacks
jab cross drilling
squats
jab cross drilling
push ups
jab cross drilling
jumping jacks
jab cross drilling
squats
jab cross drilling
push ups
jab cross drilling
total 15 minutes.

blast bag- hard punches, coaches count.10.
1. jab cross
2. jab cross hook
3. jab cross hook cross
4. jab left body righ body hooks, 2 left and right head hooks.

partner focus mitts- work on hitting puncher making sure defending.
drill 1- work the following: jab-slip, jab catch, and jab cover.

drill 2- jab slip counter with jab cross hook.
jab catch- counter with cross hook cross.
jab cover- counter with cross hook cross or hook cross hook depending on side.

drill 3- hit drill:
jab cross duck
jab cross cover high
jab cross cover low

drill 4-
jab cross duck- counter with cross hook cross
jab cross cover high- counter with hook cross hook
jab cross cover low- counter with uppercut hook cross

power out drill- coaches call, 10.
cross
cross hook
cross hook cross
cross hook cross hook
100 jab cross

strength condition-
20 burpies
20 situps
20 push ups

focus mitt-
1. jab-feint jab/side angle- cross
2. parry jab- counter with jab-lead hook-cross
3. dirty box: shoulder bump-hook-cross-hook
4. dirty box: neck clinch- upper cut-hook-cross.

conditioning- 20 each set
push ups
sit ups
push ups
sit ups

post workout-
4 two minute rounds of thai pads.

kick shield
1. 3 min. – clinched knee: hips in, kick out, and knee

partner work-
1. shoulder bump drill- anti clinch (twist shoulder like a hook punch)
2. pummeling drill
3. pummeling and win body grips
4. pummeling win body grip and side toss
5. shoulder bump-pummel into body grip lift and side turn
6. shoulder bump and pummel into body grip-counter by clinch arms sink and knee
7. to counter #6, lift up under arm pits, lift and side turn
8. counter body grip 2:side turn like hook/neck control, dive hand-step pivot turn w/arm circle and knee.

boxing-
10 pull ups
speed bag 2 min.
tear drp bag two minutes with punches/ round kicks

MMA conditioning:
3 five minute rounds: 1 minute each exercise
1. jump rope
2. sit up over head w/20 lb medicine ball
3. push up burpies
4. squat throw medicine ball up
5. mountain climber standing with hand weights

6 two minute rounds thai pads- freestyle

focus mitts: use mitts to be sure boxer is using good defense

drill 1- slip jab, left body hook, left head hook, step back and cross. defense

drill 2- clinch: shoulder bump hook-uppercut-hook

drill 3- 4 body shoot defense, upper cut-hook-uppercut

drill 4- dirty boxing: head control and three upper cuts- push-left hook.

strength conditioning:
3 min of- push up burpies and back roll jumps
3 min of- back roll push ups jumps

partner glove work
100 jab cross
drill- full round
1. slip jab-jab or side step cross
2. jab-pendulum step high left round kick (k block high kick) or cross rt. kick (person can block kick)
100 jab cross
50 whipping hooks
25 jab cross hook cross on count
25 jab cross hook cross hook cross on count
100 jab cross
5: 30 rounds of sit ups

Boxing class:
one n one, i go you go: “circle and move entire drill”
1. jab cross
2. jab cross hook
3. jab cross hook upper cut
4. slip- slip drill
5. slip slip duck/level change
6. drill 100 punches

medicine ball drill: 4 three minute rounds.
1. one person hold for 3 min. round while other hits it.
be sure ball holder moves and circles forward back left right.

punch outs: switch between partners
jab cross for 30 sec.
jab cross for 45 sec.
jab cross for 60 sec.
25 jab cross hook with knock out power
50 jab cross
25 jab cross hook cross
50 jab cross
25 knock out cross
50 jab cross

heavy bag hitting: high low low high 4 hard shots.

50 sit ups.