Week 11- Class 2 (B)
Warm-up
Pee Wees 30 sec Timed 30 sec Timed 30 sec Timed
Jumping jacks Pushups   Crunches   Climbers
30 record record record
                                                         
Beginner
Juniors 30 sec Timed 30 sec Timed 30 sec Timed
Jumping jacks Pushups   Crunches   Climbers
50 record record record
Advance
Juniors 30 sec Timed 30 sec Timed 30 sec Timed
Jumping jacks Pushups   Crunches   Climbers
75 record record record
                                   
Pee Wee Class Only
Drill sets 1
From Floor, Side kick
60
seconds PW - simple directions
kick top leg 2X roll to other
side and repeat till times up
rest,
repeat
2 3 4
Knife
Back
Elbow to
hand Kick Side 
20 each side 20 each side 20 each side
Max Max Max
5 6
Foot
Karate
Stomp Jab
20 each side 20 each side
Max Max
sets Juniors 1
Adults Hook Sweep
10 Only
each side
Only use a pole, broom
or Bo staff for practice,
for safety reasons -
Make sure area has
Clearance for staff Inside hand grabs shoulder
Outside hand grabs BG outside hand, outside foot steps next to BG outside foot
Inside Knee rises to chamber, then extends out.
Inside foot sweeps downward striking BG calf and moving it off the floor
Maintain grip of BG during fall, for control and safety
sets 2
Roundhouse Sweep
10 Juniors
each side Adults
Only
Only use a pole, broom
or Bo staff for practice,
for safety reasons -
Make sure area has
Clearance for staff
Inside hand grabs shoulder
Outside hand grabs BG outside hand, outside foot steps next to BG outside foot
Inside foot sweeps toward BG calf, striking and moving it off the floor
Inside hand pullsBG shoulder backwards and down
Maintain grip of BG during fall, for control and safety
sets 3
Low Roundhouse Sweep
10 Juniors
each side Adults
Only
Only use a pole, broom
or Bo staff for practice, Right knee and hand is up, Left knee is flat and Left hand is bracing to side
for safety reasons. As BG steps in, rotate hips towards BG lead leg 
Right Leg stikes BG lead leg moving it off floor
Make sure area has Repeat with oppsite side
clearance for staff
sets
4
Hook Sweep from floor
10 Juniors
each side Adults
Only
While BG is on top, reach up and clasp hands together and pull in tight. DO NOT interlock fingers
Lift leg up and place over and to the outside of BG's leg
Using that leg as a pivot point, bridge and roll BG to the bottom postion
Repeat with oppsite side
sets 5
Primal Flinch
10 Juniors
each side Adults
Only
sets 6
Protective Flinch
10 Juniors
each side Adults
Only
sets 7
SPEAR Rule of thumb look thru thumbs
10 Juniors
each side Adults
Only