Punchfit Boxing Bootcamp & Personal Training

We still working out round here at 625 Redbanks. Wanna give a big shout out and some props to my longest active member! Leading from the front since his first day. Nate you are the man!

I will have some spots opening in February. $40 a session or $300 for 10 prepay. MWF 6-6:45am. T/TH 7:15-8am. DM to get started!

1/13/25
Punchfit Boxing Bootcamp
5-6am/9-10am/4:30-6:30pm

Punchfit Warmup

Workout 1
10 minute AMRAP
10 American KB swings
15 KB front Squats
20 sit-ups
10 ( 4-3-4-3) sub in any 4 punch combo
15 (2-3-2) sub in any 3 punch combo
20 ( 1-2) sub in any 2 punch combo

Workout 2
10 minute AMRAP
10 calories on a bike or a rower
20 walking lunges
30 power hooks
20 power straights
10 (1-2-3-4’s)

Workout 3
10 minute AMRAP
100 punches in bunches
100 jump rope singles
scale to 50 jumping jacks

Workout 4
10 minute AMRAP
10 DB ground to overhead
20 Band toe touches
10 Left then 10 right DB wood choppers
* set up in bottom of the lunge
20 seated KB twists

1/10/25
Punchfit Boxing Bootcamp
5-6am/9-10am/430-630pm

Workout 1
1 minute rounds AMRAP’s
15 second transition breaks

R1
10 straights/ 10 hooks

R2
Sit-ups w/ a Medball press out to ceiling

R3
Alternate 1/1-2/1-2-3 & 2/2-3/2-3-2

R4
Inch worm walk outs * no push-up

R5
Alternate 1-1-2 & 5-3-2

R6
Plank hold on elbows

R7
Alternate step left 5-2 & step right 6-3

R8
Six inches

R9
Alternate 1-2-slip right-2 & 1-slip left- 3

R10
Alternating shoulder taps in push-up position

Workout 2
1 minute AMRAP’s/ 15 second transition break

R1
Freestyle box

R2
DB ground to overhead

R3
Freestyle box

R4
KB American swings

R5
Freestyle box

R6
KB or DB. Wind mill. One side only

R7
Freestyle box

R8
KB or DB windmill . Opposite side of round 6

R9
Freestyle box

R10
KB Stackered stance swings 5reps then switch stance

Workout 3
15 minute AMRAP
10 ( 3 punch power combos) ex 4-3-4
10 burpee DB deadlifts
*scale to DB G2O
10 ( 3 punch power combos) ex 2-3-2
10L/ 10 R DB 1 arm hang snatches
10 ( 3 punch power combos) ex 5-6-3
10 hanging knee to chest

1/8/25
Punchfit Boxing Bootcamp
5-6am/9-10am/430-630pm

Punchfit Warmup
&
1 round
20left then 20right 1 arm band press
20left then 20 right 1 arm band rows
30 Band twists facing the wall *total

Workout 1
3 Rounds
Feel free to freestyle box on the 1 minute AMRAP boxing rounds if you want

20 MB Dead bugs
20 scuba steve’s
1 minute AMRAP for the following
10 power straights
10 power hooks

15 Plate Ground to Overhead
30 mountain climbers *total
30 plate side to side standing tornado twists*fast
1 minute AMRAP boxing for the following
Alt 1/1-2 & 2/2-3 combo ladders

Row 250/200 or bike .3 miles
Plank for the amount of time it takes to row or bike

30 second holds on band side presses for left side then right side
1 minute AMRAP boxing for the following
Alt 5-2 & 6-3 power combos

15 Slam balls on both knees
( use a slam ball)
10 Left then 10 Right slam balls with a 6lb medball
* only have one knee down
1 minute amrap boxing
5 power 4’s
5 power 3’s
back to the top

1/6/25
Punchfit Boxing Bootcamp
5-6am
9-10am
4:30-6:30pm

Warmup:PVC pipe

Deck of cards
Goal is to finish the deck as fast as possible
45 minute time cap

Hearts
Box Jumps
* squat jumps over a plate
# on card equals number of reps
Face Cards AKQJ equal 5 reps

Diamonds
1 minute round of boxing or 1 minute round of jump rope
Each card of this suite counts the same

Clubs
Jumping Pull-ups
Face card equals 5

Spades
DB squat clean thrusters
# card equals # of reps
Face card equals 5 reps

Joker : pick 1
some cards don’t have a joker…. if yours is joker less then do a joker after the 1st and last round of cards are completed
400 meter run/ 500 meter row/ .7 mile bike ride

1/3/25
Punchfit Boxing Bootcamp
9-10am
4:30-6:30pm
5-6 am classes will start back on 1/6/25

Punchfit Warmup

Workout 1
45 minutes AMRAP

1 Minute Freestyle Box
1 Minute Jump rope
15 evil rings
15 KB SDLHP’s

Cardio pick one of the following
500m row/.7 mile bike/ 400m run

1 minute Freestyle bix
1 minute jump rope
20 box or bench alt step ups
20 Russian KB swings

repeat at the top

12/20/24
Punchfit Boxing Bootcamp
5-6am/9-10am/430-630pm

Punchfit Warmup

Workout 1
4 rounds
15 second transition period between 1 minute work intervals.

1 minute Freestyle box

1 minute walking lunges

1 minute Freestyle box

1 minute plank on elbows

1 minute Freestyle box

1 minute (pushup - 1 turn and point to ceiling)
* alt turn and point hands after each pushup

1 minute Freestyle box

1 minute alternating 1 arm row