Team Smandych Muay Thai & Kickboxing Inc.
#200, 555 11 Ave SW T2R1P6 Calgary, AB, Canada

Congratulations to our next round of winners! Great job to everyone who has been attending the online classes and keeping yourself moving. We are hoping to open back up next Wednesday January 13th in some capacity but will wait to see what that will look like after we hear from the province and AHS. We really appreciate everyone's continued support, we would not be able to keep things going without your help. See you online and can't wait to see everyone back in the gym. Chi...anti's $50 GC - Jon Baquiran Alumni Sandwiches $50 GC - Kevin Jamieson Shawarma House $50 GC - Graham Young Last Best $50 GC - Matthew Finch 1 Hour Private Lesson - Keenan Viney 1 Hour Private Lesson - Stacey Spence 1 Hour Private Lesson - Cole Edwards 1 Hour Private Lesson - Jamie Zimmerman $25 Pro-Shop GC + Smell-Aways - Sebastian Osma $25 Pro-Shop GC + Smell-Aways - Jonathan Goyetche $25 Pro-Shop GC + Smell-Aways - Arshia Sehgal $25 Pro-Shop GC + Smell-Aways - Jeff Rideout See more

From ours to yours! Enjoy the holidays and hope to see you soon. Team Smandych

12 DAYS OF CHRISTMAS! CONGRATULATIONS TO OUR FIRST ROUND OF WINNERS Boogies Burgers $50 GC - Ahmed Kamiss... Streats $50 GC - Michael Rideout Fine & Dandy Petals $50 GC - Aline De Oliveira Trevisan Latrevi His & Hers Mask Chains $70 - Adrienne Krause 1 Hour Private Lesson - Dan Bourassa 1 Hour Private Lesson - Anna Schluff 1 Hour Private Lesson - James Lord 1 Hour Private Lesson - Ivy Yu $25 Pro-Shop GC - Michael Villaraza $25 Pro-Shop GC - Sara Greer $25 Pro-Shop GC - Maria Tsoukalas $25 Pro-Shop GC - Joel Monty We still have two more draws, January 4th & 18th so you still have lots of time to get more entries in. Thanks for your continued support and we hope to see you back in the gym in the new year!

Here are the rounds for today's 12:00pm Cardio Class. Sign-up on the mindbody app or on mindbodyonline.com and click 'Find Your New Routine" 8x4min Rounds with 1min break ROUND 1... 30sec Run on the spot knees high 30sec 2x Push-ups 2x Jab-Crosses 30sec Jab Cross Power 30sec Lateral Sprint 30sec 2x Push-ups 2x Jab-Crosses 30sec Jab Cross Power 1min Freelance ROUND 2 30sec Run on the spot knees high 30sec 2x Squats 2x Teeps per side 30sec Teeps 30sec Lateral Sprint 30sec 2x Squats 2x Teeps per side 30sec Teeps 1min Freelance ROUND 3 30sec Run on the spot knees high 30sec 2xSprawls Body-Body-Head-Head 30sec Hooks (Body & Head) mix it up 30sec Lateral Sprint 30sec 2xSprawls Body-Body-Head-Head 30sec Hooks (Body & Head) mix it up 1min Freelance ROUND 4 30sec Run on the spot knees high 30sec 2x Tucks jumps 1x Heavy Roundhouse/side 30sec Roundhouse Kicks 30sec Lateral Sprint 30sec 2x Tucks jumps 1x Heavy Roundhouse/side 30sec Roundhouse Kicks 1min Freelance ROUND 5 30sec Run on the spot knees high 30sec Push-up R Star Push-up L Start R-Cross R-Elbow 30sec Right Cross Right Elbow 30sec Lateral Sprint 30sec Push-up R Star Push-up L Start R-Cross R-Elbow 30sec Right Cross Right Elbow 1min Freelance ROUND 6 30sec Run on the spot knees high 30sec 2x Monkey Jumps 2x Sets of Knees 30sec Knees 30sec Lateral Sprint 30sec 2x Monkey Jumps 2x Sets of Knees 30sec Knees 1min Freelance ROUND 7 30sec Run on the spot knees high 30sec 2x Plank Jacks 2x Left Body-Left Head Hooks 30sec Left Body-Left Head mix it up 30sec Lateral Sprint 30sec 2x Plank Jacks 2x Left Body-Left Head Hooks 30sec Left Body-Left Head mix it up 1min Freelance ROUND 8 30sec Run on the spot knees high 30sec 2xBurpees 1xRound Kick/side 30sec Roundhouse Kicks 30sec Lateral Sprint 30sec 2xBurpees 1xRound Kick/side 30sec Roundhouse Kicks 1min Freelance CORE ROUND

Also up for grabs tomorrow! $50 gift card for Fine & Dandy Petals to be used towards a custom cake, cookies, loaves, sugar flowers or cake toppers. The best baker in the business! @fineanddandypetals @ashley.theresa.84

Wednesday November 18, 6:30pm Online Cardio Class 12 ROUNDS 3-1/2min rounds 30sec intervals 1min rest between rounds... ROUND 1 1- Footwork Fwd-Bck 2- Jumping Jacks 3- Run on the spot 4- Footwork Left-Right 5- Jumping Jacks 6- Run on the spot 7- Footwork Fwd-Bck-Left-Right ROUND 2 1- Shadowbox 2- Squats 3- Shadowbox 4- Monkey Jumps 5- Shadowbox 6- Tuck Jumps 7- Shadowbox ROUND 3 1- Jab for Power 2- Push-ups 3- Mtn Climbers 4- Cross for Power 5- Push-ups 6- Mtn Climbers 7- Jab-Cross Sprint ROUND 4 1- Right Teep Power 2- Squat & Hold Out/In with the feet 3- Right Teep and hold 4- Left Teep Power 5- Squat & Hold Out/In with the feet 6- Left Teep and hold 7- Alt Teeps for speed ROUND 5 1- Right Hook Power 2- Russian Twist 3- Str Leg Situps 4- Left Hook Power 5- Russian Twist 6- Str Leg Situps 7- Alt Hooks for speed ROUND 6 1- Right Body Hook Power 2- Heel Touches 3- Bicycle 3sec hold on every 3rd one 4- Left Body Hook Power 5- Heel Touches 6- Bicycle 3sec hold on every 3rd one 7- Alt Body Hooks for speed ROUND 7 1- Right Knee power 2- Jump Right Knee 3- Right Knee Speed 4- Left Knee power 5- Jump Left Knee 6- Left Knee Speed 7- Squat & Hold ROUND 8 1- Left Upper Elbow 2- Burpees 3- Left Upper-Right Level Elbow 4- Burpees 5- Left upperRight Level-Left Level Elbow 6- Burpees 7- Left upperRight Level-Left Level-Right Spin Elbow ROUND 9 1- Right Roundhouse 2- Jab-Cross Sprint 3- Right Block-Right Roundhouse 4- Jab-Cross Sprint 5- Left Roundhouse 6- Jab-Cross Sprint 7- Left Block- Left Roundhouse ROUND 10 1- Right Uppercut Power 2- Shoeshine 3- Right Uppercut-Left Hook Power 4- Shoeshine 5- Right Uppercut-Left Hook-Right Cross Power 6- Shoeshine 7- Right Uppercut-Left Hook-Right Cross-Left Hook Power ROUND 11 1- Tuck Jumps 2- Long Jumps 3- Squat & Hold 4- Tuck Jumps 5- Long Jumps 6- Squat & Hold 7- Shadowbox ROUND 12 1- Left Jab-Left Upper Elbow 2- Left Jab-Left Upper Elbow 3- Right Body Cross-Right Upper Elbow 4- Right Body Cross-Right Upper Elbow 5- Jab-Cross-Jab-Down Elbow Tomahawk 6- Jab-Cross-Jab-Down Elbow Tomahawk 7- Shadowbox

Another one of our great prizes! HIS & HER MASK CHAINS | With the onset of covid, a close friend and avid supporter, @maggiefacca, started designing custom mask chains through her new company @latrevi.co. These masks chains are sleek, eye catching and make sure you never lose your mask. Please check out her page and one lucky winner gets to go home with two chains! See you at our online gym for more entries to win.

Make sure to sign up on mindbody for todays online classes: 10:00am Cardio 11:00am Technique 12:00pm Kids Class

We have some awesome prizes being drawn on the 21st including our favourite burger spot @boogiesyyc the more online classes you attended the better your odds of cashing in!

Here are the rounds for this mornings Online Cardio Class Saturday November 14 10:00am 12 x 4min Rounds with a 1min Rest ... Alternating Between Counting Up rounds and Technique Rounds (1min Intervals) ROUND 1 Counting Up Jumping Jacks, High Knees, Alternate Hop ROUND 2 #1 - Footwork #2 - Add Defense #3 - Add Offence #4 - Turn it up! ROUND 3 Counting Up Tuck Jump, Squat, Squat & Hold out and in with your feet ROUND 4 #1 Left Jab-Left Upper Elbow-Switch Left Knee #2 Right Cross-Right Upper Elbow-Right Knee #3 Mix Up #1 & #2 #4 Shadowbox Everything ROUND 5 Counting Up Push-ups, Right Star, Left Star, Low to High Plank Right, Low to High Plank Left ROUND 6 #1 Right Block-Right Roundhouse, Left Block-Left Roundhouse #2 Snap Back-Right Roundhouse, Snap Back-Switch Left Roundhouse #3 Mix up #1 & #2 #4 - Shadowbox ROUND 7 Counting Up Straight Leg Sit-ups, Supermans, Mountain Climbers ROUND 8 #1 Right Jump Knee, Left Jump Knee (2 foot take off) #2 - Right Jump Knee, Left Jump Knee (Hitch Knee) #3 Mix up #1 & #2 #4 - Shadowbox ROUND 9 Counting Up Leg Raises, Lateral Plank Walk 2xRight 2xLeft, High Plank Lift Right Arm & Left Leg, High Plank Lift Left Arm & Right Leg ROUND 10 #1 Right Roundhouse, Superman Punch #2 Right Knee, Jump Level Elbow #3 Mix up #1 & #2 #4 Shadowbox ROUND 11 Counting Up Burpees, Right Teep & Hold, Left Teep & Hold ROUND 12 #1 Shadow Box Hard Everything #2 Everything, Slow it down #3 Defense Only #4 - Footwork

We will not be running any group classes for the next two weeks (November 13-27) We have added a bunch of online classes you can start booking into using MINDBODY, the first one will be tomorrow Friday 13th 12:00pm Cardio class. We will also be offering Individual self guided training times throughout the day (only 5 spaces available each hour must be booked ahead of time using MINDBODY) You will only have 45min to train on your own, no partner work, thaipads or sparring allo...wed then you have 5min to gather your things and exit so we can get ready for the next group. Only one session can be booked per day per person. There will be no Free Trial Classes during the next two weeks, we want to keep the spaces open for current members and punch pass holders. Thank you for your understanding and we will do our best to update you as soon as we know any further information. See more

The gym will be closed Wednesday November 11th for Remembrance Day

Saturday Morning Rounds 12 rounds (approx. 1 hour) 4min Rounds 1min rest between Rounds... Each round will consist of 4 x 1min intervals 1st min Technique 2nd min Conditioning 3rd min Conditioning 4th min Repeat Technique Round 1 1- Footwork Forward, Back, Side to Side, add rotation and angles as well 2- Jumping Jacks 3- Run on the spot high knees 4- Footwork Round 2 1- Shadow box 2- Right leg block and hold 3- Left leg block and hold 4- Shadow box GRAB A HEAVYBAG & WEIGHTS Round 3 1- Shadow box / Freelance 2- Right Teep and hold 3- Left Teep and hold 4- Shadow box / Freelance Round 4 1- Straight punches attack the head or body no winding up and no cues before you fire 2- 5 push ups 5 mountain climbers 3- High plank 4- Straight punches Round 5 1- Teeps either leg, teep and hold sometimes to check your balance 2- Alt lunge fwd 3- Alt lunge back 4- Teeps Round 6 1- Head hooks opposite hand up with elbow in, screw the ball of the punching side foot into the ground 2- 5 rows 5 Tibor twists 3- Push up to star alt sides 4- Head hooks Round 7 1- round house kicks left arm up, swing the right arm down as you kick through 2- 4 right knees in a row turn 4 left 3- Monkey jumps 4- round house kicks Wipe down bags & Switch Round 8 1- Body hooks aim for the floating ribs and liver with the two big knuckles 2- 1 push up lateral plank walk x3 side to side 3- V-Sit straight leg sit-up 1 for 1 4- Body hooks Round 9 1- round house kicks 2- Agility ladder zig zag down and back 5 tuck jumps 3- Agility ladder alt hop down and back 5 tuck jumps 4- round house kicks Round 10 1- Any punches 2- Low to high plank push up at top alt sides 3- Low plank and hold 4- Any punches Round 11 1- Any kicks 2- Burpees 3- High plank 4- Any kicks Round 12 5min for last round 1- Shadow box / freelance everything 2- Jab cross continuous ‘down’ push up ‘up’ tuck jump 3- Alt teeps continuous ‘down’ push up ‘up’ tuck jump 4- Shadow box / freelance everything 2min

Saturday October 3rd 10am Cardio Class Skipping/Fake Skip 4min... 1min Footwork 1min add defence 1min add offence 1min pick it up! Count up for 3min Freelance for 4th minute ROUND 1 Push up Plank Jack Jab Cross Right Elbow Left Elbow ROUND 2 Squat Out & In with feet Right Teep Left Teep Heavy Cross ROUND 3 Inch worm Mtn Climber Right Body Hook Left Body Hook Set of knees ROUND 4 Burpee Long Jump Right Round Left Round Set of Body Hooks WIPE DOWN EQUIPMENT & SWITCH IT UP ROUND 5 Push up Star each Side Jab Right Kick Heavy Cross Switch Kick ROUND 6 Tuck Jumps Set of Jump Lunges Heavy Right Knee Heavy Left Knee Jump Level Elbow (same as superman punch) ROUND 7 Half Burpees Plank Walk Side to Side Right Body Right Head Hook Left Body Left Head Hook Set of teeps ROUND 8 Burpee Long Jump Block & Right Round Block & Left Round Set of Head Hooks CORE ROUND

NEW SCHEDULE STARTING SUNDAY OCTOBER 4th We've added a bunch of new classes to make sure everyone is able to get in and train. We ask that you keep it to one class per day so everyone can get in. Thanks for your understanding and ongoing support. See you at the gym!

6:30pm Online Cardio class 5min warm-up round 30sec Jumping Jacks 30sec Alt Hop... 30sec run on the spot 30sec run side to side 30sec shadowbox 30sec Jumping Jacks 30sec Alt Hop 30sec run on the spot 30sec run side to side 30sec shadowbox 10 Rounds 3min 1min intervals Round 1 #1-Jab-Cross-L.Body Hook-L.Head Hook #2-5xpush-ups 5xMtn Climbers #3-Jab-Cross-L.Body Hook-L.Head Hook Round 2 #1-Left Teep Fake Left Teep Heavy Right Elbow #2-5xMonkey Jumps 5xSquat & Hold Feet Out and in #3- Left Teep Fake Left Teep Heavy Right Elbow Round 3 #1-Heavy Right Round House Superman #2-5xLateral Plank walk side-to-side 5xcount push-up down and hold #3-Heavy Right Round House Superman Round 4 #1-Switch Kick back to stance heavy Right Cross-Right Elbow #2-5xBurpees 5xsets of high knees #3-Switch Kick back to stance heavy Right Cross-Right Elbow Round 5 #1-Freelance #2-5xTuck Jumps 5xcount butt low run on the spot #3-Freelance Wipe & Switch Round 6 #1-Body-Body-Head-Head-Hooks #2-5xpush-up to star alt sides 5xcount chest pumps #3-Body-Body-Head-Head-Hooks Round 7 #1-Left Teep Fake Left Teep Right Knee #2-5xSprawls 5xsets of leg blocks #3-Left Teep Fake Left Teep Right Knee Round 8 #1-switch Knee to Right Sok Klab #2-5xBurpees 5xcount squat and hold #3-switch Knee to Right Sok Klab Round 9 #1-One heavy kick per side #2-5x squats, 5x long jumps #3-One heavy kick per side Round 10 #1-Freelance #2-5xJumping jacks 5xpush-ups #3-Freelance Core 15 each of students choice

Wednesday September 16, 2020 Online Cardio Class 6:30pm 4x 15sec Alt Hop... 15sec Single Stride 15sec Jumping Jacks 15sec Run on the spot Shadowbox 3min 8 Rounds 3min 30sec with a 1min rest Same combo throughout the round Set of 5 every 30sec starting with Push ups at the beginning of each round 5x Push-ups 5x Monkey Jumps 5x Dips 5x Alt Jump Squats 5x Plank Jumps 5x Burpees Freelance 30sec at the end of each roun ROUND 1 Freelance ROUND 2 Jab-Cross-Left Body Hook-Left Head Hook ROUND 3 Teep Fake Teep-Right Elbow Teep Fake Teep-Right Knee ROUND 3 Body Body Head Head (Hooks)-Heavy Right Elbow ROUND 4 Heavy Right Round Heavy Left Round Jab-Cross-Jab-Cross WIPE DOWN EQUIPMENT & SWITCH ROUND 5 Right Cross-Right Elbow-Right Knee-Left Knee ROUND 6 Block Right Round House Block Left Round House 4 Head Hooks ROUND 7 Upper Elbow-Right Level Elbow-Left Level Elbow-Right SokLab ROUND 8 Freelance CORE ROUND

Here are today's rounds, concentrating on good technique with some conditioning in the middle of each round. 12 rounds (approx. 1 hour) 4min Rounds 1min Rest between rounds Each round will consist of 4 x 1min intervals ... 1st min Technique 2nd min Conditioning 3rd min Conditioning 4th min Repeat Technique Round 1 1- Footwork Forward, Back, Side to Side, add rotation and angles as well 2- Jumping Jacks 3- Run on the spot high knees 4- Footwork Round 2 1- Defence only 2- Right leg block and hold 3- Left leg block and hold 4- Defence only Round 3 1- Shadow box / Freelance 2- Right Teep and hold 3- Left Teep and hold 4- Shadow box / Freelance Round 4 1- Straight punches 2- 5 push ups 5 mountain climbers 3- High plank 4- Straight punches Round 5 1- Teeps 2- Alt lunge fwd 3- Alt lunge back 4- Teeps Round 6 1- Head hooks 2- 5 rows 5 Russian twists 3- Push up to star alt sides 4- Head hooks Round 7 1- Roundhouse Kicks 2- 4 right knees in a row turn 4 left 3- Monkey jumps 4- Roundhouse Kicks *BREAK TO CLEAN BAGS FOR SWITCHING PARTNERS Round 8 1- Body hooks 2- 1 push up lateral plank walk x3 side to side 3- V-Sit straight leg sit-up 1 for 1 4- Body hooks Round 9 1- Roundhouse Kicks 2- Agility ladder zig zag down and back 5 tuck jumps 3- Agility ladder alt hop down and back 5 tuck jumps 4- Roundhouse Kicks Round 10 1- Any punches 2- Low to high plank push up at top alt sides 3- Low plank and hold 4- Any punches Round 11 1- Any kicks 2- Burpees 3- High plank 4- Any kicks Round 12 5min for last round 1- Shadow box everything 2- Jab cross continuous ‘down’ push up ‘up’ tuck jump 3- Alt teeps continuous ‘down’ push up ‘up’ tuck jump 4- Shadow box everything 2min

Wednesday September 9, 2020 6:30pm Online Cardio Class Skipping/Fake Skip 4min... 1min Footwork 1min add defence 1min add offence 1min pick it up! 8x ROUNDS Count up for 3min, Freelance for 4th minute - 1min Rest ROUND 1 Push up Plank Jack Jab Cross Right Elbow Left Elbow ROUND 2 Squat Out & In with feet Right Teep Left Teep Heavy Cross ROUND 3 Inch worm Mtn Climber Right Body Hook Left Body Hook Set of knees ROUND 4 Burpee Long Jump Right Round Left Round Set of Body Hooks WIPE DOWN EQUIPMENT & SWITCH IT UP ROUND 5 Push up Star each Side Jab Right Kick Heavy Cross Switch Kick ROUND 6 Tuck Jumps Set of Jump Lunges Heavy Right Knee Heavy Left Knee Jump Level Elbow (same as superman punch) ROUND 7 Half Burpees Plank Walk Side to Side Right Body Right Head Hook Left Body Left Head Hook Set of teeps ROUND 8 Burpee Long Jump Block & Right Round Block & Left Round Set of Head Hooks CORE ROUND

Here are the rounds for this mornings class. We are open regular hours today and Sunday. The Gym Will be closed on Monday, have a great weekend! Saturday September 5th 10:00am Online Class Rounds... 12 x 3min rounds 30 sec intervals with a 45sec rest WARM-UP ROUNDS ROUND 1 #1- Jumping Jacks #2- Run on the spot #3- Lateral Sprint Side to Side #4- Jumping Jacks #5- Run on the spot #6- Lateral Sprint Side to Side ROUND 2 #1- Shadowbox -2 push-ups #2- Shadowbox -2 tuck jumps #3- Shadowbox -2 burpees #4- Shadowbox -2 push-ups #5- Shadowbox -2 tuck jumps #6- Shadowbox -2 burpees FIRST PARTNER ON THE BAG OTHER PARTNER ON THE FLOOR ROUND 3 #1-Push-ups #2- Jab for power #3- Jab for speed #4- Push-ups #5- Cross for Power #6- Cross for Speed ROUND 4 #1- Butt low run on the spot #2- Alternate Teeps #3- Right Teep and hold #4- Butt low run on the spot #5- Alternate Teeps #6- Left Teep and hold ROUND 5 #1- Lateral Plank walk 2xside to side #2- Jab-Cross for Power #3- Jab-Cross for speed #4- Lateral Plank walk 2xside to side #5- Double Jab-Cross for Power #6- Double Jab-Cross for Speed ROUND 6 #1- Alternate Jump Squats #2- Right Level Elbow Power #3- Left Level Elbow Power #4- Alternate Jump Squats #5- Right Upper Elbow Power #6- Left Upper Elbow Power ROUND 7 #1- Burpees #2- Freelance #3- Heavy Right Round #4- Burpees #5- Freelance #6- Heavy Left Round SWITCH OTHER PARTNER ON THE BAG ROUND 8 #1- Push-up to Alt Star #2- Right Body Hook Power #3- Left Body Hook Power #4- Push-up to Alt Star #5- Right Body-Right Head-Right Body Hook Power #6- Left Body-Left Head-Left Body Hook Power ROUND 9 #1- Squats #2- Squat & Hold #3- Alternate Knees #4- Squats #5- Squat & Hold #6- Alternate Knees ROUND 10 #1- Mountain Climbers #2- Heavy Body Hooks either side #3- Alt Body Hooks Speed #4- Mountain Climbers #5- Heavy Head Hooks either side #6- Alt Head Hooks Speed ROUND 11 #1- Long Jump #2- Right Cross-Right level Elbow power #3- Left Jab-Left level elbow power #4- Long Jump #5- Right Cross-Right upper Elbow power #6- Left Jab-Left upper elbow power ROUND 12 #1- Burpees #2- Freelance #3- Heavy Right Roundhouse #4- Burpees #5- Freelance #6- Heavy Left Roundhouse CORE 4min with 1min plank at the end COUNTING UP 1x V-sit, 1xStraight leg situp, 1xRussian twist, 1x Superman 2x of each 3x of eachetc 1min plank and hold at the end

Great opportunity to learn from one of the best in Canada and the world!

Wednesday September 2, 2020 6:30pm Online Cardio Class 30sec Footwork 30sec Jumping Jacks... 30sec punches only 30sec high knees 30sec kicks only 30sec lateral sprint 30sec elbows & Knees 30sec Jumping Jacks 30sec high knees 30sec lateral sprint 1min Shadowbox everything 8x 4min Rounds 30sec intervals with a 1min Rest between ROUND 1 30sec 5xPush-up 5xMtn Climbers 30sec Jab-Cross 30sec 5xPush-up 5xMtn Climbers 30sec Jab-Cross-Hook 30sec 5xPush-up 5xMtn Climbers 30sec Jab-Cross-Hook-Cross 30sec 5xPush-up 5xMtn Climbers 30sec Freelance ROUND 2 30sec 5xsquats 5xOut&In 30sec Left Teep 30sec 5xsquats 5xOut&In 30sec Left Teep-Fake Left Teep Right Elbow 30sec 5xsquats 5xOut&In 30sec Left Teep-Fake Left Teep Right Elbow-Right Knee 30sec 5xsquats 5xOut&In 30sec Freelance ROUND 3 30sec 5xShoeshine 5xTattoo 30sec Right Body-Left Head Hook 30sec 5xShoeshine 5xTattoo 30sec Right Body-Left Head Hook-Right Head Hook 30sec 5xShoeshine 5xTattoo 30sec Right Body-Left Head Hook-Right Head Hook-Left Body Hook 30sec 5xShoeshine 5xTattoo 30sec Freelance ROUND 4 30sec 5xTuck Jump 5xsets High Knees 30sec Heavy Cross 30sec 5xTuck Jump 5xsets High Knees 30sec Heavy Cross-Left Block-Left Kick 30sec 5xTuck Jump 5xsets High Knees 30sec Heavy Cross-Left Block-Left Kick-Heavy Cross 30sec 5xTuck Jump 5xsets High Knees 30sec Freelance WIPE DOWN GEAR & SWITCH ROUND 5 30sec 5xHalf Burpees 5xPlank Jumps 30sec Left Jab-Left Hook 30sec 5xHalf Burpees 5xPlank Jumps 30sec Left Jab-Left Hook-Right Upper Elbow 30sec 5xHalf Burpees 5xPlank Jumps 30sec Left Jab-Left Hook-Right Upper Elbow-Switch Left Knee 30sec 5xHalf Burpees 5xPlank Jumps 30sec Freelance ROUND 6 30sec 5xLong Jumps 5xButt low sprints 30sec Right Round 30sec 5xLong Jumps 5xButt low sprints 30sec Right Round-Left Round 30sec 5xLong Jumps 5xButt low sprints 30sec Right Round-Left Round-Cross-Hook Right Round 30sec 5xLong Jumps 5xButt low sprints 30sec Freelance ROUND 7 30sec 5xJump Lunges 5xcount squat & hold 30sec Left Body Hook-Left Head Hook 30sec 5xJump Lunges 5xcount squat & hold 30sec Left Body Hook-Left Head Hook-Left Body Hook 30sec 5xJump Lunges 5xcount squat & hold 30sec Left Body Hook-Left Head Hook-Left Body Hook-Right Elbow 30sec 5xJump Lunges 5xcount squat & hold 30sec Freelance ROUND 8 30sec 5xBurpees 5xAlternate Hops 30sec Right Teep 30sec 5xBurpees 5xAlternate Hops 30sec Right Teep-Right Round 30sec 5xBurpees 5xAlternate Hops 30sec Right Teep-Right Round-2xHeavy Left Knees 30sec 5xBurpees 5xAlternate Hops 30sec Freelance CORE ROUND

Saturday August 29, 2020 15 rounds 3min with a 1min rest between rounds ROUND 1... 30sec jumping jacks 30sec alternate hop 30sec run on the spot 30sec jumping jacks 30sec alternate hop 30sec run on the spot ROUND 2 Shadowboxing everything ROUND 3 10x Alternate Jump Squats 10x Push-ups 10x Squat to alt leg teep REPEAT ROUND 4 30sec right knee for speed 30 sec left knee for speed 30 sec run on the spot with butt low 30sec right knee for speed 30 sec left knee for speed 30 sec run on the spot with butt low ROUND 5 Right Cross Right Elbow Right Knee Left Jab Left Elbow switch Left Knee Jab Cross Right Elbow Left Elbow Right Knee Left Knee ROUND 6 10x sprawls 10x squat and hold legs in and out 10x heavy knees alternating (5 of each) REPEAT ROUND 7 30sec alternate shin block 30sec 3-4 lateral steps side to side 30sec Freelance 30sec alternate shin block 30sec 3-4 lateral steps side to side 30sec Freelance ROUND 8 Right Block Right Roundhouse Left Block Left Roundhouse Right Block Left Block Right Knee Left Knee Right Elbow WIPE DOWN THE BAGS AND SWITCH PARTNERS ROUND 9 10x Mtn Climbers 10x high plank both legs in and out 10x Heavy Punches ROUND 10 30sec Burpees 30sec butt low lateral walk 3-4x side-to-side 30sec Freelance 30sec Burpees 30sec butt low lateral walk 3-4x side-to-side 30sec Freelance ROUND 11 Jab Cross Rotate 90 degrees to your left heavy right Roundhouse Jab Cross extend left arm to outside of opponents lead arm moving to your right laterally switch heavy left kick ROUND 12 10x sprawl to alternate heavy knees 10x push-up to heavy jab-cross-hook-cross 10x sets of frontal knees REPEAT ROUND 13 Right Block Right Roundhouse Left Block Left Roundhouse Right Block Left Block Right Knee Left Knee Right Elbow ROUND 14 Low plank to High Plank (right side up first) 1x push up 1x count Right side star high plank down to low plank (right side down first) Low plank to High Plank (left side up first) 1x push up 1x count Left side star high plank to low plank (left side down first) REPEAT ADD A PUSH UP AND STAR COUNT EACH SET ROUND 15 10x straight leg situps 10x right leg on the left knee twist situps 10x left leg on the right knee twist situps REPEAT 1min Low Plank to finish

Wednesday August 27, 2020 6:30pm Online Cardio Class 12 rounds 3min Rounds 1min Rest between rounds Each round will consist of 4 x 45sec intervals ... 1st set Technique 2nd set Conditioning 3rd set Conditioning 4th set Repeat Technique Round 1 1- Footwork Forward, Back, Side to Side, add rotation and angles as well 2- Jumping Jacks 3- Run on the spot high knees 4- Footwork Round 2 1- Defence only 2- Right leg block and hold 3- Left leg block and hold 4- Defence only Round 3 1- Shadow box / Freelance 2- Right Teep and hold 3- Left Teep and hold 4- Shadow box / Freelance Round 4 1- Straight punches 2- 5 push ups 5 mountain climbers 3- High plank 4- Straight punches Round 5 1- Teeps 2- Alt lunge fwd 3- Alt lunge back 4- Teeps Round 6 1- Head hooks 2- 5 rows 5 Russian twists 3- Push up to star alt sides 4- Head hooks Round 7 1- Roundhouse Kicks 2- 4 right knees in a row turn 4 left 3- Monkey jumps 4- Roundhouse Kicks *BREAK TO CLEAN BAGS FOR SWITCHING PARTNERS Round 8 1- Body hooks 2- 1 push up lateral plank walk x3 side to side 3- V-Sit straight leg sit-up 1 for 1 4- Body hooks Round 9 1- Roundhouse Kicks 2- Agility ladder zig zag down and back 5 tuck jumps 3- Agility ladder alt hop down and back 5 tuck jumps 4- Roundhouse Kicks Round 10 1- Any punches 2- Low to high plank push up at top alt sides 3- Low plank and hold 4- Any punches Round 11 1- Any kicks 2- Burpees 3- High plank 4- Any kicks Round 12 5min for last round 1- Shadow box everything 2- Jab cross continuous ‘down’ push up ‘up’ tuck jump 3- Alt teeps continuous ‘down’ push up ‘up’ tuck jump 4- Shadow box everything 2min

Wednesday August 19, 2020 6:30pm Cardio Class Warm-up Round Skip fake skip 3min ... 30sec Jumping Jacks 30sec Lateral Sprint side to side 30sec Alt Hop 30sec Run on the spot 30sec Jumping Jacks 30sec Lateral Sprint side to side 30sec Alt Hop 30sec Run on the spot 2min Shadowbox 8 x 3 minute rounds 2min Counting Up 1min Freelance ROUND 1 Monkey Jumps Squat & Hold Out/In with the feet Heavy Knees ROUND 2 Push-ups Jab-Cross Power Tuck Jumps ROUND 3 Push-up to the star (1xRight, 1xLeft) Body-Body-Head-Head Hooks for power ROUND 4 Sets of Jump lunges Long Jump Teeps for power Alternate sides SPRAY, WIPE DOWN BAGS & SWITCH ROUND 5 Mtn Climbers Jab-Cross Speed Teep and Hold (Right & Left) ROUND 6 Squats Set of Knees 2 elbows (any elbows) ROUND 7 High Plank Knee to the arm (same, opposite, same, etc as you count up) Body Hooks for Power Roundhouse Kicks for Power ROUND 8 Burpees Any 5 Shots *Burpees count up, always 5 shots in between sets CORE 5min 30sec Leg Raises 30sec Low to High Plank right side first 30sec Straight Leg Situps 30sec Low to High Plank left side first 30sec V-sit (single leg) 30sec Low to High Plank right side first add push-up at the top 30sec V-sit (both legs) 30sec Low to High Plank left side first add push-up at the top 1min Plank

Saturday 10:00am Online Class 65's revival! This is the class we did for the Cystic Fibrosis Fundraiser, there's a link below if you want to get more info or would like to donate. Warm-up round 3min 30sec intervals...Continue reading

Nathan "Carnage" Corbett is hosting a Mentality & Mindset Masterclass Sunday August 16th from 4:00-5:00pm MST Don't miss this opportunity to learn from one of the top strikers in the world. Cost is $20USD Follow the link to RSVP:... https://www.strikersinternational.com/zoom-summer-/carnage