TECHNIQUE- August Thursday Elbows

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Timer Duration: 43:30 Rollover intervals for more details.

Exercises:
  • Amp Rap 20 Toe Taps/ 10 Walking Push Ups/ 10 Surrenders/ 10 Froggies
  • 10 High Knees/ 10 Mcs/ 3 Spider-man Pus
  • Explain Technique Drill 1 ( Shadow Box Form )
  • Ortho - Rear Horizontal Elbow / Lead Horizontal Elbow
  • Spaw - Rear Horizontal Elbow / Lead Horizontal Elbow
  • Ortho On Bag- Jab, Rear Elbow / Jab Cross, Lead Elbow
  • Spaw On Bag - Jab, Rear Elbow / Jab Cross, Lead Elbow
  • Rest / Explain Drill 2
  • Ortho- Shadow Box Rear Slashing Elbow
  • Spaw : Shadowbox Rear Slashing Elbow
  • Ortho- On The Bag Jab Uppercut Elbow
  • Spaw- On The Bag Jab Uppercut
  • Demo Spinning Elbow
  • Ortho- Rear Spinning Elbow
  • Spaw - Rear Spinning Elbow
  • Rest / Transition To Base Rounds
  • Base 1: Ortho - Jchu ( Progressive ) Add Rear Elbow
  • Spaw - Jchu ( Progressive) Add Rear Elbow
  • Cardio- 10 Twisting Mc/ 10 Shoulder Taps
  • Base 2: Ortho- Add Opp Rh, Opp Elbow
  • Spaw- Add Opp Rh , Opp Elbow
  • Cardio- 10 V Ups/ 10 Bicycles
  • Build 1: Ortho- Add Rear Elbow (push Back), Rrh, Lfk
  • Spaw - Add Rear Elbow ( Push Back ), Lrh , Rfk
  • Cardio- 10 Jjs/ 10 Sumo Squats
  • Recover
  • Power: Ortho- Jab , Low Rrh
  • Ortho - Cross, Low Lrh
  • Rh & Burpee Ladder ( Left, Right, Burpee ) Add 1
  • Power: Spaw- Jab , Low Lrh
  • Spaw- Cross, Low Rrh
  • Front Kick Burpee Ladder ( Left, Right, Burpee ) Add 1
  • Burn: Ortho- J, Jj, Jjj
  • Speed Rh, 2rh, 3rh , Switch Sides
  • Ortho - C, Cc, Ccc
  • High Knees
  • Spaw- J, Jj, Jjj
  • Rh, 2rh , 3rh , Switch Sides
  • Spaw- C, Cc, Ccc
  • Nonstop Hooks
  • Cool Down
  • Amp Rap 20 Toe Taps/ 10 Walking Push Ups/ 10 Surrenders/ 10 Froggies 2:00
  • 10 High knees/ 10 MCs/ 3 Spider-Man PUs 2:00
  • Explain Technique Drill 1 ( Shadow Box Form ) 1:30
  • Ortho - Rear Horizontal Elbow / Lead Horizontal Elbow 1:00
  • Spaw - Rear Horizontal Elbow / Lead Horizontal Elbow 1:00
  • Ortho On Bag- Jab, Rear Elbow / Jab Cross, Lead Elbow 1:00
  • Spaw On Bag - Jab, Rear Elbow / Jab Cross, Lead Elbow 1:00
  • Rest / Explain Drill 2 1:00
  • Ortho- Shadow Box Rear Slashing Elbow 0:30
  • Spaw : Shadowbox Rear Slashing Elbow 0:30
  • Ortho- On The Bag Jab Uppercut Elbow 1:00
  • Spaw- On The Bag Jab Uppercut 1:00
  • Demo Spinning Elbow 0:30
  • Ortho- Rear Spinning Elbow 1:00
  • Spaw - Rear Spinning Elbow 1:00
  • Rest / Transition To Base Rounds 1:00
  • Base 1: Ortho - JCHU ( Progressive ) Add Rear Elbow 1:30
  • Spaw - JCHU ( Progressive) Add Rear Elbow 1:30
  • CARDIO- 10 Twisting MC/ 10 Shoulder Taps 1:00
  • Base 2: Ortho- Add Opp RH, Opp Elbow 1:30
  • Spaw- Add Opp Rh , Opp Elbow 1:30
  • CARDIO- 10 V Ups/ 10 Bicycles 1:00
  • Build 1: Ortho- Add Rear Elbow (push Back), RRH, LFK 1:30
  • Spaw - Add Rear Elbow ( Push Back ), LRH , RFK 1:30
  • CARDIO- 10 JJs/ 10 Sumo Squats 1:00
  • Recover 0:30
  • POWER: Ortho- Jab , Low RRH 1:00
  • Ortho - Cross, Low LRH 1:00
  • RH & Burpee Ladder ( Left, Right, Burpee ) Add 1 1:00
  • Recover 0:30
  • POWER: Spaw- Jab , Low LRH 1:00
  • Spaw- Cross, Low RRH 1:00
  • Front Kick Burpee Ladder ( Left, Right, Burpee ) Add 1 1:00
  • Recover 0:30
  • BURN: Ortho- J, JJ, JJJ 0:30
  • Speed RH, 2RH, 3RH , SWITCH SIDES 0:30
  • Ortho - C, CC, CCC 0:30
  • High Knees 0:30
  • Spaw- J, JJ, JJJ 0:30
  • RH, 2RH , 3RH , SWITCH SIDES 0:30
  • Spaw- C, CC, CCC 0:30
  • Nonstop Hooks 0:30
  • Cool Down 3:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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