Work Out of the Day- 4/24/12

by Sensei on April 24, 2012

Warm Up:

TABATA INTERVALS

Burpees
Push Ups
Squats
Sit Ups

Lesson: Kicking

Brett Working on Crescent Kick

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Conditioning Boot Camp Workout- 4/21/12

by Sensei on April 23, 2012

Warm Up: Jump Rope and stretching
Push Ups
Run/Walk Group and Tabata Sprints Groups
Agility Drill
Strength Training: Wall Ball Throws, Sledge Hammer, Tire Flipping
Burnout: Ab Work

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Workout of the Day- 04/19/12

April 19, 2012

Warm Up: Repeat 4 times Quarter Mile Run 50 walking lunges Lesson: Striking Drills   Brett holding horse stance with 70 pound sand bag. What can these to athletes do to improve the footwork on their cross?

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Workout of the Day- 4/17/12

April 17, 2012

Warm Up: 5 Rounds under 12 minutes 20 Burpees 15 Squats 10 Sit Ups 3 hill sprints as a penalty if you do not finish. Lesson: Self Defense- Front Chokes   Rob- 4 Rounds+Burpees and Squats Sensei- 4 rounds

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4/12/12 Workout cancelled

April 12, 2012

Due to issues at the prison, there will be no class tonight. Make up class will be offered 4/21/12.

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Workout of the Day- 4/10/12

April 12, 2012

Warm Up: 50 Squats 50 Push Ups 50 Situ Ups   Lesson: Grappling Breaking the guard.

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Workout of the day 4/05/12

April 5, 2012

The first step of a take down is making entry and getting a good grip. The second step is breaking balance. Today we break balance.

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Workout of the Day- 04/03/12

April 3, 2012

reverse Roundhouse and Kick Combinations! Using distance as your friend!

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Workout of the Day- 3/29/12

March 29, 2012

Warm Up: 3 Rounds 20 Tuck Jumps 30 Sit Ups Lesson: Striking Combos!!

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Workout of the Day- 3/27/12

March 28, 2012

Warm Up 90 seconds Crab walk or bear crawl 4 sets of weighted sit ups 3 sets of weighted squats 2 sets of military press. Lesson: Basics Basics Review One Pinian

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