Fight Club – Round 3

Fight Club – Round 3

Boxing is an excellent addition to your fitness regimen. Runners can work on arm strength and maintain cardio fitness, lifters/KB guys can use all that power and new guys can build stamina and technique. Today we had a solid mix of rookie and veteran fighters. The station format allows for some to modify drills including shadow boxing and sparring.

5:15 The Clinic
This week we started 15 minutes early to focus on technique. This week the focus was on stance and footwork. A boxer’s punch and defense is defined by his ability to maintain proper form and rhythm. In essence a proper stance allows a boxers to move to minimize being hit and increase the ability to land a solid punch.

Stations:
P1 – Jump rope
P2 – Kettlebell
P3&4 Gloves/pads
P5/6 Gloves pads
P7/8 Gloves pads
P9 Heavy bag
1:45 rounds
3 Cycles

Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 15
Pistol crunch R/L x 15
Pretzel Crunch R/L x 15
Toe-tap crunch x 15
Chippy cross x 15

Moleskine
Loogie, Chipotle, Speedbag and Tiny Dancer provided extra guidance to newer boxers including punching combinations, stance and defense. It’s great to see Icing, Baggins and Coal Ash all very new to F3 join us at Fight Club. Keep coming back!