Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #1 - jab
• #2 - jab, cross

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Add round kicks - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 10 globe twist
• 10 power squats
• 10 push-ups

Time: AMRAP (as many rounds as possible) in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes and shove with a swing punch

Activity:
• Review knowledge domain stick defense on board

Stick Defense

Techniques and tactics used to overcome an assailant armed with a stick

Specific attack identified by its trajectory

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Spontaneous attacks:

• In full gear students square off - one armed with a stick and the other empty-handed
• The objective is to mobilize weapon limb, counter, and takedown

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• One station ground and pound and other station strikes on pad
• Switch on cue

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #3 - cross, hook, cross
• #2 - jab, cross, hook, cross

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Add round kicks - 1 minute

Warrior Conditioning

Total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 15 burpees
• 15 V ups

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all headlocks  and shoves with a swing punch

 Activity:

• Review knowledge domain tactical stick on board

Tactical Stick

Practice offensive use of a stick or stick-like object in self defense

Activities:

For all: Impact on pad and image on partner

Time: 30 seconds each

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Bump and strike:

• Operator's eyes are closed
• Gets bumped with pad
• Opens eyes
• Forward hand and overhead strike

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

No aggressiveness drill this week

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #5 – uppercut, hook, cross, uppercut
• #6 – uppercut, cross, hook, uppercut

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Start with slip - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 10 thrusters
• 10 dive bombers

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all bear hugs and shoves with a swing punch

 Activity:

Review knowledge domain on board

Self Defense Flow #1

Practice stand up grab defense to punch defense to takedown defense

Activity: 

Notes:

• Vary initial attack
• Use multiple attackers

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Spontaneous attack:

• Operator facing three or more people
• Attackers take turns going after operator randomly with a cross

 Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Strike on pad from standing and on back
• Switch on cue

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activity:

• 21 punch combo

Time:

• Impact on focus mitts - 1 minute

Offense and defense with partner - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:  Fit Test

• Push ups
• Sit ups
• Kicks
• Punches and kicks
• Punches (400/min goal)

Time: 1 minute each

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes, head locks, and bear hugs

 Activity:

Review knowledge domain sparring on board

Sparring

Offensive and defensive techniques and tactics used against an active opponent

Activity:

Time: 1 minute each round

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity:

• Multiple attackers- strikes on pad or all chokes

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activities:

• 12 burpees and break through the pads

10 second punches on pad

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #7 - duck, hook, cross, hook
• #8 - duck, cross, hook, cross

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Add round kicks - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 7 jump squats
• 7 dive bombers
• 7 V-ups

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes and shoves with a straight punch

 Activity:

Review knowledge domain long gun defense on board

Long Gun Defense

Techniques and tactics used to overcome an assailant armed with a long gun

Activity:

• to the front live side
• to the front dead side
• to the rear live side
• to the rear dead side
• to side in front of arm
• to side behind arm
• to temple

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Random long gun attacks:

• Operator starts with eyes closed then opens them when gun is presented

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Switch on cue - one station ground and pound and other station strikes on pad

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #9 - slip, jab, cross
• #10 - slip, cross, jab

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Add front kicks - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 12 plank knees to elbows
• 12 push ups

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all headlocks  and a shove with a straight punch

 Activity:

Review knowledge domain tactical long gun on board

Tactical Long Gun

Offensive use of a long gun in self defense

Activities:

Cold weapon (blunt force trauma) sequence from shooting position

• Diagonal butt strike up
• Diagonal barrel strike down
• Thrust with muzzle
• Step horizontal butt strike
• Back butt strike
• Step back to shooting position

Shooting Drills

1. Shooting position sequence- standing, kneeling, prone
2. Stress fire (striking and absorbing)
3. Multiple targets
4. Figure 8 movement
5. Sprint and shoot from cover

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Random long gun attacks:

• Operator starts with eyes closed then opens them when gun is presented

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Break out of a circle of pads
• Attack heavy bag for 15 seconds

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #11 – cover body, duck, hook to the body, hook to the head, cross, hook
• #12 – cover body, duck, hook to body, uppercut, hook, cross

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Start with #1 and #2 - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 10 globe twist
• 10 power squats
• 10 push ups

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against bear hugs and a shove with a straight punch

 Activity:

Review knowledge domain on board

Self Defense Flow #2

Practice stand up grab defense to punch defense to takedown defense

Activity: 

Notes:

• Vary initial attack
• Use multiple attackers

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Spontaneous attack:

• Operator facing three or more people
• Attackers take turns going after operator randomly with random attacks

 Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Strike on pad from standing and on back
• Switch on cue

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activity:

• 21 punch combo

Time:

• Impact on focus mitts - 1 minute

Offense and defense with partner - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:  Fit Test

• Push ups
• Sit ups
• Kicks
• Punches and kicks
• Punches (400/min goal)

Time: 1 minute each

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes, head locks, and bear hugs

 Activity:

Review knowledge domain sparring on board

Sparring

Offensive and defensive techniques and tactics used against an active opponent

Activity:

• All strikes: 1-1, 2-2, 3-3, no count

Time: 1 minute each round

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity:

• Multiple attackers- strikes on pad or all head locks

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activities:

• 12 burpees and break through the pads

10 second punches on pad

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #13 - leg block, cross, hook, round kick
• #14 - leg block, hook, cross, switch, round kick

Time:

• Impact on focus mitts - 1 minute
• Offense and defense with partner - 1 minute

Start with #4 – jab, cross, hook, cross

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 8 push-ups with knees to elbow
• 8 thrusters

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes and takedown with a swing punch

 Activity:

Review knowledge domain ground survival on board

Ground Survival

Techniques and tactics used to survive an altercation on the ground

Activities:

Ground flow

• Mount
• Trap and roll
• Guard
• Step out
• Crosssmount
• Switch base mount
• Repeat

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Get up:

• Partner pins operator down with a pad

Operator must get up from back and stomach then attack pad

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Switch on cue - one station ground and pound and other station strikes on pad

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #15 - right elbow, left elbow, right elbow, step, spin left back elbow, right elbow, 3 knees
• #16 - left hook, right elbow, left elbow, spin right back elbow, left elbow, 3 knees

Time:

• Impact on focus mitts - 1 minute

Start with covers - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 5 dive bombers
• 5 jump knee tucks

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all headlocks and takedown

 Activity:

Review knowledge domain on board

Fighting With Restraints

Desensitize to being restrained while fighting

Activities:

With hands tied to front or back:

• Combatives on pads 30 seconds each (standing, kneeling, lying on back)

o   kicks and knees

o   hands, elbows, head butts

o   Impact on pads and image on partner

• Drive opposition to wall

o   drive forward with shoulder

o   head butt upwards

o   elbows and knees

Being transported

• pull away
• elbows and knees

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Circle of pads:

• Strike all pads nonstop while hands are tied

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Covers from varying positions and counter punch on cue

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Activities:

• Rotations
• Lunge series
• Dynamic stretches (hamstrings, quads, knee hug, ankle pull with knee push)
• Jump rope

Time: 3 minutes

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #17 – left front kick, right round kick, reverse side kick
• #18 – right front kick, switch round kick, reverse side kick

Time:

• Impact on body shield - 1 minute

Offense and defense with partner - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:

• 5 burpee long jumps
• 15 air jacks

Time: AMRAP (as many rounds as possible)  in 3 minutes

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against bear hugs and a tackle

 Activity:

Review knowledge domain on board

Self Defense Flow #3

Practice stand up grab defense to punch defense to takedown, ground survival

Activity: 

Notes:

• Vary initial attack
• Use multiple attackers

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity: Spontaneous attack:

• Operator facing three or more people
• Attackers take turns going after operator randomly with random attacks

 Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activity:

• Strike on pad from standing and on back
• Switch on cue

Time: 1 minute

Warm Up

Accelerate heart rate and increase breathing

Note: Wear all fight gear

Activity:

• 21 punch combo

Time:

• Impact on focus mitts - 1 minute

Offense and defense with partner - 1 minute

Warrior Combos

Specific combinations linked together to form various combinations

Note: Wear all fight gear

Activities:

• #17 – left front kick, right round kick, reverse side kick
• #18 – right front kick, switch round kick, reverse side kick

Time:

• Impact on body shield - 1 minute

Offense and defense with partner - 1 minute

Warrior Conditioning

Timed total body workout to develop the physical attributes necessary to succeed in combat

Activities:  Fit Test

• Push ups
• Sit ups
• Kicks
• Punches and kicks
• Punches (400/min goal)

Time: 1 minute each

Threat Recognition Drill

Develop our ability to discriminate between various attacks

Defend against all chokes, head locks, and bear hugs

 Activity:

Review knowledge domain sparring on board

Sparring

Offensive and defensive techniques and tactics used against an active opponent

Activity:

• All strikes: 1-1, 2-2, 3-3. no count
• Add takedowns

Time: 1 minute each round

Stress Drill

Acclimate us to the sudden shock of being attacked

Activity:

• Multiple attackers- strikes on pad or bear hugs

Time: 1 minute

Aggressiveness Drill

Instill a survival mindset and develop our killer instincts

Activities:

• 12 burpees and break through the pads

10 second punches on pad