Wrestling

Warm Up (10min)

• Line Drills
• Pummling (with foot work)
• Hand Fighting

Lesson (35min)

• Two On One – Arm Drag
  • Start with a cross wrist grab wit your back hand
  • Outside hand to elbow, close the distance with a back step
  • Arm drag on their Tricep
  • Step front leg in deep and change levels
  • Reach outside hand around the back to the far hip

• Crokscrew Takedown
  • Start with the above
  • Turn your hips 180 degrees
  • Move your front leg back and around
  • You can lift your back leg to hit the takedown
  • If needed you can walk your legs in a backward circle

• Body Lock Take Down
  • Same as above but they pull their arm out
  • Grab a body lock with your hands on their far hip as above
  • Finish the same as above

• Snap Down
  • From the above, your partner steps back and out
  • Wrap your partners head like a football
  • Step your penetrating leg back out, and snap down
  • Keep the arm drag grip, trap their head with your body
  • Note: don’t let their head pop out the side
  • Close the distance and crank them a little
  • Then snap down to the floor, keep the arm drag
  • Use your outside knee to block as you go behind

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard