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Blocks
Fight Klub
Lesson Plan
2 ON THE RIGHT, 2 ON THE LEFT, HI LO HI, CROSS CROSS, HOOK & KNEE
Instructor
Lola Smith
Branch
BOXE HERTFORD
Duration
45 min
Date
July 2026
COMBO 1 – HOOK & KNEE
BLOCK C- Step 1Hook and bounce
- Step 2Hook knee bounce
- Step 3Hook knee continuous
- IntervalFoot slaps
- L StanceRepeat Left
COMBO 2 – HI LO HI, CROSS CROSS
BLOCK B + C- Step 1Jab jab jab and bounce
- ProgressionHigh low high and bounce
- ProgressionHigh low high, cross and bounce
- ProgressionHigh low high, cross, cross and bounce
- ProgressionHigh low high, cross, cross continuous
- ProgressionHigh low high, cross, cross, hook and bounce
- ProgressionHigh low high, cross, cross, hook & knee
- IntervalSquats – touch base & top – countdown 10, 8, 6, 4, 2
- FinisherStraight punches (add vocals here optional)
- L StanceRepeat left side
COMBO 3 – FINAL PRODUCT FULL COMBO
BLOCK A + B + C- Step 12 on the right, 2 on the left and bounce
- Step 22 on the right, 2 on the left continuous
- Step 32 on the right, 2 on the left, hi lo hi and bounce
- Step 42 on the right, 2 on the left, hi lo hi, cross and bounce
- Step 52 on the right, 2 on the left, hi lo hi, cross cross and bounce
- Step 62 on the right, 2 on the left, hi lo hi, cross cross, hook and bounce
- Step 72 on the right, 2 on the left, hi lo hi, cross cross, hook & knee and bounce
- Step 82 on the right, 2 on the left, hi lo hi, cross cross, hook & knee continuous
- Partner IntPulsing squats holding hands 10, 8, 6, 4, 2
- Partner IntUppercuts slow then fast (add vocals here optional)
- L StanceRepeat left
RESISTANCE & WEIGHTS
- Face-offAlternating knees 10, 9, 8, 7 down to 1
- Weights1 squat, 1 bicep curl – 50 reps
- AbsPartner sit ups
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