Beginners

Advanced

9:00

Warm Up

Jog, Dynamic Stretch, Gymnastics Rolls

->

9:15

Stance

Talk about lines of Defense

Stance in motion (shots & sprawls)

9:20

Hand fighting

Head position, hand position, goal to be inside and set up shot

Russians & Drags & Snaps!

9:30

Penetration steps (alone) in lines

Walking across mat, hands out grabbing knee pits..

->

9:35

Cont’d with partner

Step between feet, head position

Takedowns (double legs!) Focus on step, hand position, then head position

9:40

Down Block

Hands to mat/leg back

->

9:45

Game

Knee tap! First to 5

->

9:55

Drink break

10:00

Takedown Double Leg

Focus on step, hand position, then head position

-> SET UP! Drive across! Focus on covering hips after completing takedown

10:15

Takedown Outside Single

Step, Head and hand positions, drive up, pledge of allegiance

->SET UPS! Finishes

1. Circle down

2. Arm across

10:30

Game

Chicken in a hen house

->

10:45

Drink & Snack Break

10:55

Sprawls to front cover

Stuff the head
Push off hips if too high.
Getting to front cover position- shoulder

Front cover-

Cement mixer Throw by

inbetween opponents shoulders- chin tricep,
Arm across, head in the hole

then to cover hips

11:10

Wizzars

Sprawls + Hand in on

Getting to front cover position then to cover hips

Show the move Cook does from this position (reverse power half).

11:25

Snakes

Catch and toss

11:35

Game

Sharks and minnows

11:50

Cool down & Stretch

12:00

Dismiss

9:00

Warm up

Jog, Dynamic Stretch, Gymnastics Rolls

9:15

Hand fight/tie ups

Talk about being inside Show snap down & snap to double!

9:20

Doubles & Singles Review

9:30

Sprawl & Wizarrs Review

9:40

Front Cover Review

9:50

Game

Pull across line game or 1 arm, 1 leg, push out of circle game

10:05

Drink break

10:10

Chop arm, forward pressure Pull ankle, forward pressure Far Knee Far ankle

Goal is work to the 2 on 1

10:25

Half Nelson

Show a few different pin holds

10:35

Half Nelson D

Elbow down, look away

10:45

Drink & Snack Break

10:55

Game

11:10

Tilts
Beginners- goal is 2 on 1 then pull in tight and simple tilt

Cheap tilt Pop sides Arm bar in tilt

11:25

Cradles

11:35

Arm bars
Find wrist, run forward then

Show elevating arm to the hip as moving forward

around head

11:40

Game

Koala, Bride, Lighthouse, Chicken in a hen house

11:50

Cool Down and Stretch

12:00

Dismiss

9:00

Warm Up

Jog, Dynamic Stretch, Gymnastics Rolls

9:15

Snap Down to Double Review

Any set up to double

9:20

Show window to single

Any set up to single leg

9:25

Sprawl to front cover review

9:35

Wizzar to front cover review

9:40

Drink break

9:45

Front head bottom position

Pull elbow, grab above with other hand, pass by Reshot after knee pound

Advanced kids: Drag By
Kelly

10:00

Go over positioning Stand ups

Advanced kids- Add in reshot as well

10:15

Hip heists

10:20

Sit outs to reversal

Show rotating to other shoulder to escape as well

10:35

Fat man rolls

10:45

Drink & Snack Break

10:55

Mat Returns

11:10

Pinning holds review

11:15

Bridging of back and building base

11:25

King of the mat

Feet

11:35

King of the mat

Top/Bottom

11:50

Cool down & Stretch

12:00

Dismiss

9:00

Warm Up

Jog, Dynamic Stretch, Gymnastics Rolls

9:15

Double leg takedown

9:25

Window to single

Use any set up to both shots

9:35

Knee slap game

9:45

Sprawls

Wizzars as well for advanced kids. Mix up the offense. 

9:55

Drink Break

10:00

Top breakdowns to pins! -tilts
-cradles
-arm bar

-half

10:20

Game

You choose!

10:40

Drink & Snack break

10:45

Bottom scores!
Stand ups/fatman/reversals

11:00

Game

You choose

11:15

11:20

Wrestle Live Match

11:25

Wrestle Live Match

1-1-1

11:30

Game

King of the mat

11:45

Cool down, Questions & Stretch

12:00

Dismiss