24th June jog 5 x75 metre sprints 1 round skipping 3 mins shadow boxing 3 mins low kicks 1.5 min left leg 1.5 min right leg 3 mins continuous push kicks 3 mins continuous knees keeping our partner away with push kicks punch kick and knee combination 3 rounds light sparring 10 press ips 10 squat thrust 2 mins 10 sit ups ten squats 2 mins 10 tuck jumps ten tricep dips 2 mins
25th June skipping, jog and shadow boxing mixed together as warm up 3 mins power angle kicks 3 mins push kick power angle kick knee 3 mins low kick body kick head kick 6x3 mins padwork 1 min press ups,1 min sit ups and throwing medicine ball against the wall, 1 min jumps with medicine ball in hands, 1 min tyre jumps with medicine ball in hand 10 crunches 10 sit ups 2 mins 10 press ups ten squats 2 mins
28th june 1 round skipping 3 mins low kicks 3 mins body kicks keeping the other person away with push kicks and the other person boxes when the person steps in low kicks and the other person boxes when the person steps in knees and the other person boxes 2 x 3 mins sparring 1 person uses boxing and the other 1 uses kicks the other boxes then swap around 2 x 3 mins bagwork 1 round boxing only explosive combos 1 round kicks only 30 burpees, squats, kicks, lunges 30 press ups and tricep dips 15 chin ups 30 sit ups 30 sit ups where the elbow touches the knee nd 30 v sits
29th june jog 3 mins power angle kicks 3 mins push kick power angle kick knee 3 mins low kick body kick 3 mins low kicks 3 mins body kicks 3 mins punches finish with the low kick 3 mins block the low kick counter with 3 punches and finish with the low kick 3 mins blcok the body kick come back with 3 punches and any kick 3 rounds sparring boxing only 3 round sparring punches kicks and knees
30th june 5 x 3 mins skipping 3 mins power angle kicks 3 mins head kicks 3 mins low kick body kick head kick single shots 1 for 1 jab push kick jab push kick punch follow up with the elbow single elbows 1 for 1 knee then follow up with the elbow 3 x 3 mins sparring full thai 1 min jog 1 min press ups 1 min jog 1 min sit ups 1 min jog 1 min squats 1 min jog 1 min squat thrust 1 min jog 1 min crunches
1st july 3x3 mins skipping 3 mins power angle kicks 3 mins push kick power angle kick 3 mins knees going forwards and backwards 3 mins single shots 3 mins single shots while standing our ground 3 mins block combination and counter with a kick 3 mins block combination and counter with elbows then move out of the way 3 mins block and counter with elbows and counter back with an elbow 60 press ups sit ups squats back raises crunches and kicks
2nd july 4x3 mins skipping 1.5 mins continuous push kicks 1.5 mins continuous knees 3 mins power angle kicks 3 mins push kick power angle kick knee 3 mins low kick body kick head kick 3 mins fake the kick then kick back with same side 6x3 mins padwork 30 seconds rest full thai last round pad holder catches the combos and hits back when im not active medicine ball slams on stomach 40 sit ups with medicine ball
4th july 2x3 mins skipping 1x3 mins kicks knees push kicks and punches 2x2 mins single shots 3 mins punch combo finish with kicks 3x3 mins sparring boxing only 5x2 mins sparring full thai rules 5x2 mins clinch 2 mins 10 press ups 10 burpees 2 mins 10 sit ups 10 squat thrust 2 mins 10 tricep dips 10 tuck jumps 2 mins 10 squats 10 kicks
6th july 3x3 mins skipping 3 mins push kick power angle kick 3 mins power angle kick knee 3 mins low kick body kick head kick same leg boxing combinations working on straight punches and countering 2x3mins boxing sparring 3 mins double end bag 4x3 mins sparring no elbows or knees to the head 50 press ups sit ups squat thrust squats sit ups crunches tricep dips and 50 neck excercises going up and down and 50 going left and right
7th JUly 4x3 mins skipping 3 mins tyre jump 3 mins power angle kicks 3 mins push kick power angle kick knee 3 mins head kick 3 mins single shots punch kick knee or elbow 3 mins punch and knees combo 3 mins punch and kick combo 3 mins any combo 3x3 min rounds on double end bag 5x3 mins sparring no elbows 30 secs sprint 30 secs press ups 30 secs sprints 30 secs burpees 30 sec sprints 30 secs sit ups 30 sec sprints 30 secs squat thrust 30 secs sprints 30 secs tuck jumps 2 x 30 secs sprints
8th july 3x3 mins skipping 3 mins power angle kicks 3 mins push kick head kick 3 mins push kick power angle kick knee block the punch comination come back with a kick block the punch comination come back with a kick and punches and an elbow block the punch comination come back with a kick, punches, elbow and then knee 3 mins body kicks clinch takedown techniques 20 then 15 then 10 press ups, sit ups, squat thrust, back raises, squats, tuck jumps, lunges and v sits
9th JUly 5x3 mins skipping 3 mins continuous power angle kicks 3 mins continuous push kicks 3 mins continuous knees 2 rounds single combinations 6x3 mins sparring (aiming to throw over 100 shots a round) 1 round bag work (aiming to throw over 200 shots, threw 216) 2x3 mins clinch sprint and then clinch 30 secs each 6 times every 2 sprints a rest from clinching no rest
11th July 3x3 mins skipping single kicks boxing combos 2 rounds box and elbow combos single knees 5x3 mins sparring full thai running then 20 press ups, run again 20 squat thrust, run again 20 sit ups run again 20 tricep dips bear crawls and the same excercise as above jumping squats forward and the same excercise as above
13th July intervals (100 metre run and jog back 10 times 3 mins avoid low kick then counter with a kick 8x3 mins mins sparring (6 rounds full thai) weighted exercise with 15 kg weight 1st set 20 reps 2nd set 15 reps 3rd set 10 reps abdobinal excercises