Wednesday

Lesson Plans Wednesday, November 6, 2019
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Beginner (B2) Left/Right Combination Elbow 1 Knees Round 1: Left/Right Combo/Elbow 1 Round 2: Left/Right Combo/Elbow 1/2 clinch knees Round 3: Left/Right Combo/Elbow 1/2 clinch knees/spin on centerline to knee Choke from the Front with a Push Drill: Tueller Drill Groups of 2. Padholder/Attacker, Striker/Defender. Defender in neutral with eyes closed. Attacker can perform choke […]

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Lesson Plans Wednesday, October 30, 2019
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Beginner (B1) Straight Punches Knees (emphasize switch knee and returning to a good stance) Elbows 1, 6, and 7 Drill 1: Partners; 1 curved kick shield per group. Pad holder calls a number between 1 and 4. Striker throws that number of straight punches, always beginning with lead hand, followed by an opposite side knee. […]

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Lesson Plans Wednesday, October 23, 2019
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Beginner (B1) Straight Punches Hammerfist Forward Front Kick Groin Round Kick Drill: Shared interval round; 15 seconds on then switch back and forth for 4 minutes. As hard and fast on work interval as possible! 2 times through of: 15 seconds Straight Punches (switch pad on Instructor’s call and partner immediately begins their 15 seconds […]

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Lesson Plans Wednesday, October 16, 2019
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Beginner (A1) 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 burpees. Switch for as many rounds as possible in 3 minutes. Choke from Behind Drill: A/B Drill   Intermediate (D1) Thai Pads Round 1: Pad […]

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Lesson Plans Wednesday, October 9, 2019
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Beginner (A1) Straight Punches Round Kick Introduction to Thai Pads Round 1: 1-4 Straight Punches only Round 2: 1K-4K (straight punches, finishing with opposite leg round kick) Round 3: Puke Round! 30 seconds power punches, 30 seconds 2 round kicks right and 2 round kicks left, 30 seconds 2 punches and a burpee, 30 seconds […]

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Lesson Plans Wednesday, October 2, 2019
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Beginner (B1) 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 #5. As a follow-up, Pad holder holds pad to chest for 4 forward hammerfists, or steps back and angles pad for a Round Kick followed […]

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Lesson Plans Wednesday, September 25, 2019
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Beginner (A3) Straight Punches Front Kick Vertical Target Drill: A/B Drill — one person in the middle, 2 pad holders, one at each end of the room. One holds for punches (A), the other for Front Kick Vertical Target (B); instructor calls out where to go, and the person in the middle sprints there and […]

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Deputies cleared Highlands Ranch home on Tuesday; on Wednesday sheriff’s office says body was found inside
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About 22 hours after deputies in Douglas County “cleared” a home in Highlands Ranch, where a man suspected of firing gunshots had hid, the sheriff’s office announced that a body was found inside the home. The Douglas County Coroner’s Office identified the dead man Wednesday as 36-year-old Ryan Lane. The coroner’s office did not release […]

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Lesson Plans Wednesday, September 18, 2019
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Beginner (A3) Front Kick to a Vertical Target FKVT to Left/Right Combination FKVT to knee Target recognition based on the above Drill: Padholder and striker line up on one end of the mat, with padholders on outside. On “GO!” strikers throw FKVT to pad and try to sprint to other side of room to touch […]

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Lesson Plans Wednesday, September 11, 2019
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Beginner (A3) Focus mitts Palms Knee without clinch Elbow #1 Combo 1: Left/Right palm strikes, Elbow #1, Lead knee Combo 2: Left/Right palm strikes, Rear knee, Elbow #1 with lead hand Basic Ground Position Front Kick from the Ground Tactical Get-Up Drill: Curved kick shield holder lines up on one end of the mat, defender […]

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Lesson Plans Wednesday, September 4, 2019
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Beginner (A3) Palm Heel Strikes Front Kick (groin) Knees Round 1: Palm Heel Strikes, pad holder calls any number 1-6, Striker throws that many palm strikes Round 2: Add Front Kick (groin), pad holder call a number 1-4, Striker throws that many FKG Round 3: + 2 frame-hold knees + Ground and Pound on instructor’s […]

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Lesson Plans Wednesday, August 28, 2019
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Beginner (A2) 2:00 minute rounds, switching pad back and forth of the following: Palm heel strike; each time student strikes pad, increase number of palms by 2 Left/Right Combination; each time student strikes pad, number of punches increases by 2 Round Kick; 2 round kicks right, 2 round kicks left, increase number of round kicks […]

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Lesson Plans Wednesday, August 21, 2019
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Beginner (A2) Straight Punches Straight Punch Low Round Kick Round 1: Straight punches only. Pad holder calls a number between 1 and 4. Striker makes that number of straight punches, always beginning with the lead hand. Round 2: Work changing levels on straight punches with straight punch to the body. Pad holder calls a number […]

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Lesson Plans Wednesday, August 14, 2019
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Beginner (A2) Straight Punch with Advance Straight Punch with Retreat Round Kick Drill: Groups of 2; 1 pad holder; 1 striker. Striker performs 5 round kicks right and 5 round kicks left, then Straight Punch with Advance to one end of the mat, sprawls, and makes Straight Punch with Retreat back to starting point, then […]

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