12 Week Boxing bootcamp

week 8: be more aggressive

OVERVIEW

Last week we were using our feet a lot more, sticking and moving. This week we're working on being more aggressive. We're reviewing hands up defense and unorthodox punches. We're adding to that the inside pivot and recovering with tight guard and rolls. All these skills build towards a boxing style which relies on pressing forward, throwing with more volume, and staying in the action more. As you go through these later weeks, really start to think about what comes naturally to you and what you like. We're exploring lots of different styles and skills but what resonates with you? Again, we are thinking critically with these workouts, not just going through the motions.

KEY CONCEPTS

Super
Set

Perform all three movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.

12 reps

Elbow Twist

12 reps

Squat Jump

12 reps

Bear Crawls

Plyometric

Perform 2 sets with 30-45 second rest.

8 reps

Burpees

Cardio

Complete 3 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.

Round 1

1 min

Jab (Change Rhythm)

1 min

Jab (Set-Roll Out)

Round 2

30 sec

(Jab) 1-2-Guard-1-2- (Roll Out)

45 sec

Anything-Guard-Anything-Guard (Drive Out Shuffle)

45 sec

Anything-Guard-Anything-Guard (Roll Out)

Round 3

30 sec

(Jab) 1-2-Guard-1-2- (Roll Out)

45 sec

Anything-Guard-Anything-Guard (Drive Out Shuffle)

45 sec

Anything-Guard-Anything-Guard (Roll Out)

Round 4

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Catch-2-3-2 (Roll Out)

45 sec

1-2-3-Catch-3-2-3 (Roll Out)

Round 5

30 sec

Catch-Catch-Lean-Lean-Guard

45 sec

1-2-Catch-Catch-Catch-2-3-2 (Guard-Roll Out)

45 sec

1-2-Lean-Catch-3-2-3 (Guard-Roll Out)

Round 6

30 sec

Catch & Shoot on Same Side

45 sec

Catch & Shoot on Opposite Side

45 sec

Catch & Shoot on Either Side (Roll Out or Guard)

Round 7

45 sec

1-2-Lean-Uppercut-3-2 (Roll Out or Guard)

45 sec

1-2-3-Lean-Uppercut-2-3 (Roll Out or Guard)

45 sec

Lean and Shoot on Same Side (Roll Out or Guard)

45 sec

Lean and Shoot on Opposite Side (Roll Out or Guard)

Round 8

1 min

Catch or Lean Counter on Same Side

1 min

Catch or Lean Counter on Opposite Side

1 min

Catch or Lean Counter on Same or Opposite Side

Round 9

45 sec

1-2-Parry-2-3-2

45 sec

1-2-3-Parry-1-2-3

45 sec

Parry and Shoot on Same Side

45 sec

Parry and Shoot on Opposite Side

Round 10

1 min

Punch Off Guard

1 min

Punch Off Catch and Lean

1 min

Punch Off Parry

Round 11

1 min

Catch or Lean or Parry on Same Side

1 min

Catch or Lean or Parry on Opposite Side

1 min

Catch or Lean or Parry on Same or Opposite Side

Round 12

3 min

Anything with Hands Up Defense

Round 1

30 sec

Straight Punches Constant

30 sec

Uppercuts and Hooks Constant

1 min

Anything

Round 2

1 min

Head Shots

1 min

Body Shots

Round 3

30 sec

Chop-Chop

30 sec

1-2-Chop-3-2-3

30 sec

1-2-3-Chop-2-3-2

45 sec

Chop and Shoot on the Opposite Side

45 sec

Chop and Shoot on the Same Side

Round 4

30 sec

Lead Body Shot

45 sec

1-2-Lead Body Shot-3-2-3 (Roll Out)

45 sec

Anything with Lead Body Shot (Roll Out)

Round 5

30 sec

Overhand

45 sec

1-Overhand-3-2-3 (Guard-Roll Out)

45 sec

Anything with Overhand (Guard-Roll Out)

Round 6

30 sec

Rear Body Shot

45 sec

1-2-Slip-Rear Body Shot-3-2 (Guard-Roll Out or Roll Out)

45 sec

Anything with Rear Body Shot (Guard-Roll Out or Roll Out)

Round 7

30 sec

Up Jab

45 sec

Up Jab-2-3-2 (Guard-Roll Out or Roll Out)

45 sec

Anything with Up Jab (Guard-Roll Out or Roll Out)

Round 8

30 sec

Long Hook

45 sec

1-Long Hook-2-3-2 (Guard-Roll Out or Roll Out)

45 sec

Anything with Long Hook (Guard-Roll Out or Roll Out)

Round 9

3 min

Anything with Unorthodox Punches (Guard-Roll Out or Roll Out)

Round 10

1 min

Slip-Inside Pivot

45 sec

1-2-Inside Pivot-Lead Body Shot

45 sec

1-2-Inside Pivot-Rear Body Shot

45 sec

Anything with Inside Pivot

Round 11

3 min

Anything with Inside Pivot (Guard-Roll Out or Roll Out)

Round 12

3 min

Anything with Unorthodox Punches and Inside Pivot (Guard-Roll Out or Roll Out)

Stretch

Perform stretches for both sides. Hold each for 20-30 seconds.

Twisted Cross

Hip Stretch

Cobra Stretch

Frog Squat

Round 1

1 min

Body 1-Body 2-Body Hook-Body Hook-Lead Body Shot-Rear Body Shot

1 min

Anything with Body Shots

Round 2

45 sec

Chop-Chop-Lean-Lean (Drive Out)

45 sec

Punch Off Chop or Lean with Body Shots

45 sec

Punch Off Chop or Lean with Head or Body Shots

45 sec

Anything

Round 3

1 min

Slip-Inside Pivot

45 sec

1-2-Inside Pivot-Lead Body Shot

45 sec

1-2-Inside Pivot-Rear Body Shot

30 sec

Anything with Inside Pivot

Round 4

1 min

Punch Off Guard (Roll Out)

1 min

Punch Off Catch (Roll Out)

Round 5

1 min

Punch Off Parry (Guard-Roll Out)

1 min

Punch Off Lean or Chop (Guard-Roll Out)

Round 6

1 min

Anything with Hands Up Defense (Guard-Roll Out or Roll Out)

1 min

Anything with Body Defense (Guard-Roll Out or Roll Out)

Round 7

1 min

Anything with Lead Body Shot (Guard-Roll Out or Roll Out)

1 min

Anything with Rear Body Shot (Guard-Roll Out or Roll Out)

Round 8

1 min

Anything with Long Hook (Guard-Roll Out or Roll Out)

1 min

Anything with Overhand (Guard-Roll Out or Roll Out)

Round 9

1 min

Anything with Up Jab (Guard-Roll Out or Roll Out)

2 min

Anything (Guard-Roll Out or Roll Out)

Round 10

1 min

Anything with Hands Up Defense-Counter (Guard-Roll Out or Roll Out)

1 min

Anything with Body Defense-Counter (Guard-Roll Out or Roll Out)

1 min

Anything with Hands up or Body Defense-Counter
(Guard-Roll Out or Roll Out)

Round 11

1min

Anything (Roll Out)

1 min

Anything (Guard-Roll Out)

1 min

Anything (Guard-Roll Out or Roll Out)

Round 12

3 min

Anything (Guard-Roll Out or Roll Out)

Good job!

Releasing Mar 22nd