BEGINNER CLASS Conditioning: 30 rounds of straight punches, then groin kicks, then knees; 30 seconds of rest between each set of strikes; do 3 rounds each before switching Advancing Straight […]

BEGINNER CLASS Punches-Straight Hammerfist Downward Round Kick (Both sides) Conditioning Drill: 1 round of 3 minutes 10 Punches - Straight 1 Sprawl 10 Hammerfist Downward 1 Sprawl 10 Front Kicks […]

BEGINNER CLASS Left/Right Elbow #1 Combos: Left/Right/Left Elbow and Left/Right/Left/Right Elbow Front Kick Vertical Target Drill: combs above or Front Kick Vertical Target 360 Defense - include counterattacks   INTERMEDIATE […]

BEGINNER CLASS Straight Punches Knees Round Kick Drill: Partner AMRAP (As Many Rounds as Possible): 20 straight punches, 10 knees, 5 round kicks right and 5 round kicks left, 3 […]

BEGINNER CLASS  Fighting Stance & Movement Front Kick to Vertical Target Ground - Back Position Ground - Front Kick Ground - Getting Up Drill: 1 kick shield holder, 1 striker. […]

BEGINNER CLASS Left/Right Combination - use Focus Mitts if possible Basic Takedown Defense Knees 360 Drill: defender makes Left/Right combination to focus mitts; attacker then makes 360 attack with right […]

BEGINNER CLASS Straight Punches: Left/Left/Right and Left/Right/Right Elbows 1-3 (emphasize #2) Hammerfist to the Side Choke From The Side   INTERMEDIATE CLASS Focus Mitts: Combo #3 and Combo #7 Head […]

BEGINNER CLASS Hammerfist Forward Round Kick Elbows 4 and 5 Drill: Pad holder taps Striker with pad, holding while upright for Elbow #4, or pushing Striker slightly forward for Elbow […]

BEGINNER CLASS Zombie Drill! Palm Heel Strikes Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing […]

BEGINNER CLASS Review straight punches, groin kicks, and knees Drill: Tabata striking (2o seconds of striking, 10 seconds of rest) for 5 rounds Headlock from Behind Choke from Behind with […]