Beginner (B3)

Focus mitts: 3 rounds of 2 minutes; straight punches only

L&R Straight Punches

Inside Defense

Drill: Focus mitts; Pad holder calls straight punch combos; Pad holder will sporadically make a straight Right punch OR Straight Left Punch; Striker; strong combos, make an inside defense against holders straight Right or Left punch and continue working the pads.

Choke from Behind with a Push

Drill: :20 seconds of Burpees followed by non-stop straight punches; defend choke. Reset.

Intermediate (B3)

Spinning Heel Kick

Focus Mitts:  Basic combinations, Spinning Heel kick after every combo that ends with a Hook punch.

Basic Takedown Defense/Spinning on the centerline

Quick Drill: Focus Mitts: Basic combinations; at any given time pad holder will shoot in for a takedown; Striker- Clean/Strong combinations, Basic Takedown Defense and spin on the center line, disengage and continue with combos

Outside Defense v. Right Punch

Bearhug Behind (finger leverage)

Bearhug Behind (lifting)

Drill: Monkey in the Middle

Groups of 4-5

Non stop attacks- Any level 1 &2 techniques, include Bearhug from Behind (finger leverage & lifting)

Advanced (B3)

Muay Thai Pads: 2 rounds of 3 minutes; 200 meter run between rounds.

Round 1- Basic Combinations, Elbows, Knees, sprawls

Round 2- Basic Combinations, Elbows, Knees, sprawls, Med & High Round kicks

Round 3- After every combination, execute 2 Round Kicks (Med & High)

Spinning Outside slap kick

General Defense v. Med to High Kicks

Stick- Overhead Defense

Stick- dead side

Drill: Eyes closed; defend stick- Overhead, Dead side or General Defense v. Med to High Kicks