On Guard

In pairs, FOR TIME: Press-up to on-guard position HIGH x50 Partner rear straight kick –> oblique stop hit x50 Crunch to on-guard position OPEN x50 Finger jab lead and rear on pads x50 Press-up to on-guard position LOW x50 Elbow scoop to

Read More

Burning Blast

In pairs, AHAP: Burning step side kick on kick pads x3 Inward knees lead and rear on pads x3 JKD blast with 5 strikes x3 Partner strikes mid-line with lead and rear horizontal fist punch –> outer wrist blocks x3 Cash out:

Read More

Straight & Narrow

In pairs, AMRAP in 45 mins: SDA leg attack: straight kicks on pads (with or without step and slide) x25 Curve left with straight kick on pads x25 Curve right with straight kick on pads x25 Partner straight lead and rears to

Read More

Four Fitty

In pairs, FOR TIME: Three way lead step (falling step) on partners abdominals (conditioning) x150 Heel hook kick lead and rear on pads x150 Step and slide with a straight lead on pads x150 Sparring 5 x 3 mins: Defence against single

Read More

Hook’er Punch

Theory (level 2) In pairs, 50-40-30-20-10, 2 rounds FOR TIME: Side knees lead and rear on pads x50 Hook punches lead and rear on pads x40 Parries against partners straight lead and rears x30 Side knees, hook punches and parries – lead

Read More

Sidewinder

In pairs, AHAP: Opponent slides steps in with a straight kick on pads x5 Opponent slides steps in with a straight kick –> side stop-hit x5 Opponent slides steps in with a straight kick –> side stop-hit, slip to outside and shovel

Read More

Dirty Three (33)

In pairs, AMRAP in 33 mins: Slide step advance and retreat with straight lead on pads x33 Static lead side kick on pads x33 Opponent step and slides in with a straight lead to the high-line –> slip to outside and shovel

Read More

Smasheroni

In threes, AMRAP in 40 mins: 90 degree step turn left and right x20 each way (40 total) Snap kick x 40 Hook punches lead and rear on pads x40 180 degree step turn left and right x20 each way (40 total)

Read More

Push It Real Good

Theory (Level 1) In pairs, FOR TIME: Shadow boxing 7.5 mins Push kick lead and rear x75 Uppercuts lead and rear x75 Opponent push kicks –> ride-the-kick or get-off-the-line left or right x75 Cash out: x75 burpees or x150 press-ups Kicking set:

Read More

Intercepting boxing blaster

In pairs, AHAP, alternate each step: Opponent step and slides in with straight lead –> straight kick stop-hit x3 Boxing blast on pads with 3 combo strikes x3 Opponent steps in with straight lead to head –> slip to outside x3 Boxing

Read More