Punisha FightFit & Muay Thai

SAVE THE DATE!!! Come out and get your Car Washed by supporting our Young Warriors as the prepare to fly out and compete in Saipan this December!!! See flyer for details or DM me or

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Wednesday, 13 July
2022:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout

6 Rds, 4 Min each with Tabata Timer
20/10 Secs Work/Work Harder x 8 per round

Rd 1 & 3 - Punches/Rd Kicks w/Power

Rd 2 & 5 - Any Kick/Power Hooks

Rd 3 & 6 - Elbows/Lock Knees

C. AB/CORE WORK:
5 Minutes

Min 1 Rocky SitUps
Min 2 Side Crumch
Min 3 Heel Touch
Min 4 Side Crunch
Min 5 Rocky SitUps

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE:
Static Stretch

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Monday, 11 July
2022:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout

6 Rds, 4 Min each with Tabata Timer
20/10 Secs Work/Rest x 8 per round

Rd 1 & 4 - High Knees

Rd 2 & 5 - Ski Jumpers

Rd 3 & 6 - Plank Shoulder Touches

C. AB/CORE WORK:
5 Minutes

Min 1 Crunches
Min 2 High Crunches
Min 3 SitUps
Min 4 High Crunches
Min 5 Crunches

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE:
Static Stretch

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

It’s Friday and the gym is 90% empty…then you know it’s a good day. Almost 50 but still Grindin’ when I can. That’s almost 40 years of my life I stay Grindin’. In my 20’s it was all about the Muskels and try to look Muskeler good. Now at my age, it’s just about trying to stay Hellfty. Not about how heavy I can lift, but that I can still lift…period. 💀 ☠️

Apologies for the last minute notice, but no FightFit today. Thank you.

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Monday, 12 July 2021:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout
Pyramids ⬆️⬇️25 Rep Scheme, 25 Min Time Cap

PushUps ⬆️ 1-25
PullUps/Chin Ups ⬇️ 25-1
Burpees 5

*Example:
1. 1x PushUp, 25x PullUps, 5x Burpees
2. 2x PushUp, 24x PullUps, 5x Burpees
3. 3x PushUp, 23x PullUps, 5x Burpees
4. 4x PushUp, 22x PullUps, 5x Burpees
ETC….
If completed before Time Cap, Jumprope rest of time

C. AB/CORE WORK:
5 Min SitUps

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE (Controlled Movement)

Static Stretch

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Wednesday, 7 July 2021:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout
4 Rds of 6 Min Each
*TOM - Top of the Minute

Rd 1 & 3: Kicks (Any)
TOM 1, 3, 5 - 10 Mountain Climbers
TOM 2, 4, 6 - 5 Burpees

Rd 2 & 4: Punches & Elbows
TOM 1, 3, 5 - 5 Air Squats
TOM 2, 4, 6 - 3 Reverse Burpees

C. AB/CORE WORK:
5 MinAbs

Min 1 Crunches
Min 2 Reverse Crunches
Min 3 Heel Touches
Min 4 Flutter Kicks
Min 5 Rocky Situps

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE (Controlled Movement)

Med Ball Throw
3 x 10
5 Right & 5 Left

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!