Bang! Boom! Pow!



Bang! Boom! Pow!

The AO at FIGHT CLUB / fox hole is loud and smelly. Kettlebells clang on the pavement, punches slam into leather mitts, pax groan and grunt through each HIIT cycle. It’s the sound of men getting after it.

COP
Opening school lap
Side-straddle hops x 10
Imperial walkers x 10
‘Mericans x 10
Mountain climbers x 10

Boxing Stations
Jump rope – jump until fail, then do 10 push-ups, repeat unil time
Gloves and pads
Heavy bag

Kettlebell Stations 
Deadlift/2-handed swings
Single leg deadlift/cleans
American hammer/sit-up & press
High pulls/single-arm swings
Snatch/upright rows
Pull-ups/chin-ups/burpees

Runner is the timer. Each time a new runner returns from the school loop, find a new station.

We end the session with a Core/’Merican ladder
10 crunches
20 ‘Mericans
10 toe-tap crunches
18 ‘Mericans
10 LBC
16 ‘Mericans
10 knees R crunch
14 ‘Mericans
10 knees L crunch
12 ‘Mericans
10 Pistol R
10 ‘Mericans
10 Pistol L
8 ‘Mericans
10 Chippy cross

Moleskine
Variety – This is the place is you want to add some spice to your workouts. There’s really no AO that a similar format. Plus, you choose the stations, so you can box or lift as much or as little as you like.  You’ll develop a new appreciation for boxers and their training after a few rounds. It’s exhausting, but worth it.

About the author

WildTurkey author

SOB, Stonehenge Co-Site Q

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