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Summer Break Workout 07.09.11

5 min of jump rope or light jog
Do 10 burpees every minute on the minute for 10 minutes. (Yup, 100 burpees!) The faster you do each set, the longer you can rest before the next…
Skills Work: Take a break. You just did 100 burpees.

Don’t forget that classes resume Monday, 7/11!

For two 3-minute rounds: Jump rope or do a combination of jumping jacks, high knees, heels up, etc.
Skills Work: Practice bursting forward from a neutral position delivering a simultaneous defense and counter, i.e. 360° Defense. Train both sides and use a mirror if you can.
Do each of the following using the Tabata protocol (8 rounds of 20 sec work, 10 sec rest), no additional rest between exercises. So, you’ll do each exercise for 4 min, totaling 16 min for the workout.
- Burpees
- V-Ups or Toe Touches
- Bas Rutten combo #4 (jab, cross, left hook, cross) as fast as possible with the good form and full extension you practiced yesterday, no pause between repetitions. If you have a heavy bag and can put gloves on in the 10 sec before this exercise begins, go for it.
- Sprawls

Experiment with some of these warm-up ideas.
Skills Work: Shadow Boxing. Concentrate on footwork and balance. Keep your chin down, elbows in tight, keep your hands up. Do this for at least four 3-min rounds with a minute rest between.
Farmer’s Walk: Pick up two heavy objects an walk with them for as long as you can. Set them down when you can’t hold them any longer. (Don’t go to absolute failure and drop them on your toes!) Rest 2–5 min. Do 3 sets total.
Suggestions: Use kettlebells, dumbbells, iron plates, cinder blocks, water jugs, toddlers…
For an extra challenge for your core, experiment with carrying on only one side and trying to keep your torso as straight as possible.
Pick up and hold a large, heavy object for 5 min. The heavier and more awkward the better. You can change your grips, walk around, or do whatever you want while holding it, just don’t set it down.
Suggestions: sandbag, water-filled Swiss ball, a wild boar* (like this, not this).

*Wear your sparring gear and attempt at your own risk.

Three 5-minute rounds consisting of the following circuit:
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
1:00 rest between rounds.
Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.

The July 2011 syllabus is subject to change. This post will be updated throughout the month.