STANCES/STRIKING
• Fight Stance & Movement
• Straight Punches
• Advancing Straight Punches
• Eye/Throat Strikes
• Palm Strikes
• Hammer Fist Punches (forward & side)
• Elbows 1-7
• Basic Ground & Pound
• Basic Sprawl
• Kick to the Groin
• Round Kick
• Offensive/Defensive Front Kick
• A-Frame
• Knees
• Distance Continuum
DEFENSE VS. PUNCHES
• 360° Defense
• Inside Defense (vs. high & low punches)
SELF-DEFENSE
• Rotational Defense vs. Chokes (front/rear/side)
GROUND FIGHTING
• Fight Stances on the Ground (back & side)
• Getting Up From Ground (1-handed/2-handed)
• Up Kick from Back Fight Stance
• Axe Kick from Back Fight Stance
• Stomp Kick from Side Fight Stance
• Side Kick from Side Fight Stance
• Round Kick from Side Fight Stance
• Defense vs. Mounted Choke
• Defense vs. Choke from the Side on the Ground
SOFT TECHNIQUES
• Wrist Releases
• Defense vs. Shirt Grabs (palm to shirt/knuckles to shirt)
STRIKING
• Hook Punch
• Uppercut Punch
• Advancing Kicks to the Groin
• Side Kick (stationary & advancing)
• Back Kick (stationary & advancing)
• Offensive Back Kick to the Groin (short uppercut & long range)
• Thai Clinch
COMBATIVES
• Basic Focus Mitt Combinations
TRANSITIONS
• Fall Breaks (back/side/front)
• Arm Drag From A-Frame
• Snap Down From A-Frame
• Defense vs. Knee Grab or Low Bear Hug (cross face)
DEFENSE VS. PUNCHES
• Slipping, Bobbing, & Fading
• 360° Defense with Counters
• Inside Defense with Counters
• Cross-Body Defense (with & without counters)
• Defense vs. Hook Punch (blocking or absorbing)
• Defense vs. Uppercut
DEFENSE VS. KICKS
• Defense vs. Groin Kick (leg redirect & heel stomp)
• Reflexive Defense vs. Groin Kick
• Outside Stabbing Defense vs. Groin Kick (standing/kneeling)
• Defense vs. Low Round Kick (absorbing & checking)
• Defense vs. Front Kick to the Body (outside stabbing & forearm redirect)
• Defense vs. Front Kick to the Upper Body or Head (forearm redirect & sitting context)
SELF-DEFENSE
• Defense vs. Choke Against the Wall (Front & Rear)
• Defense vs. Choke From Behind w/Pull (rotational defense)
• Defense vs. Standing Headlock from the Side
• Defense vs. Front Bearhug – Arms Free (head exposed & buried)
• Defense vs. Front Bearhug – Arms Caught (with & without space)
• Defense vs. Rear Bearhug – Arms Free
• Defense vs. Rear Bearhug – Arms Caught
GROUND FIGHTING
• Fight From Mount – Ground & Pound Review, Moving Up Chest, Exiting
• Mounted – Defending Punches (straight punches & 360)
• Mounted – Buck, Trap, and Roll
• Mounted – Shirt Grab Reversal and Head Trap
• Mounted – Shrimp to Half Guard/Full Guard
• Mounted – Straight Arm Defense
• Mounted – Defense vs. Mounted Headlock
• Kick-Off From the Guard
• Exiting the Guard (leverage on knees/knee on tailbone/striking to groin & legs)
• Foot Held By Attacker (in place & dragging)
• Foot Held By Attacker (spun in either direction)
• Both Feet Held By Attacker (in place and dragging)
STRIKING
• Head Butts (front//rear)
• Spinning Back Kick
• Heel Kick
• Slap Kick (inside & outside)
COMBATIVES
• Basic Thai Pad Combinations
• Advanced Focus Mitt Combinations
DEFENSE VS. PUNCHES
• Outside Defenses (palm in/palm out/extended arm/roll under)
• Lean Back and Trap (w/outside defense variation)
• Inside Defense vs. Right Punch Using Left Punch
• Inside Defense vs. Left Punch Using Right Punch
• Overhand Right Punch Defense
DEFENSE VS. KICKS
• Defense vs. High Round Kick (absorb shoulder & opposite hand)
• Reflexive Defense vs. High Round Kick
TRANSITIONS
• Forward Roll
• Side Roll
• Back Roll
• Double Leg Takedown (drop step/no drop step)
• Single Leg Takedown
o Head in/head out
o “Run the pipe”
o Drive through & tap the knee
o Extension
o Knee Tap (forward & back)
SELF-DEFENSE
• Defense vs. Standing Guillotine
• Defense vs. Hair Grabs (front/side/rear – in place & pulled)
• Defense vs Bearhug Lifted (front & rear)
• Defense vs. Thai Clinch (pluck & strike/ear pull)
• Defense vs. Single Arm Thai Clinch (shuck & pluck)
GROUND FIGHTING
• Side Control
• Side Control to Mount
• Side Control Key Lock
• Knee on Belly
• Defense vs. Side Control (shrimping/reversal/2 arms down)
• Defense vs. Headlocks on the Ground (weight forward/back/neutral)
• Guard Sweeps (sit up & sweep/scissor sweep/flower sweep)
• Kimura from Guard
• Defense vs. Kimura (roll out/extend arm/
• Arm Bar from Guard
• Defense vs. Arm Bar from Guard (posted on knees/fell back)
SPARRING
• Hand Strikes Only (w/training partner)
• Hand & Leg Strikes (w/training partner)
STRIKING
• Front Kick to Round Kick (mid-air switch)
• Front Kick to Front Kick (mid-air switch)
• Outside Slap Kick to Front Kick (mid-air switch)
• Flying Knee
WEAPON COMBATIVES
• Handgun as a Dry Weapon
• Long Gun as a Dry Weapon
• Utilizing Stick/Blunt Object as a Weapon (1-handed/2-handed)
TRANSITIONS
• Standing Scissor Sweep
• Throws
o Shoulder
o “Whizzer” Shoulder Throw (from knees)
o Hip
o Neck
o Sacrifice
• Forward Roll Into Side Fall Break
SELF-DEFENSE
• Defense vs. Headlock from Behind (Attacker High on Back – Throw)
• Defense vs. Headlock from Side (spin & roll)
• Defense vs. Headlock from Side (neck breaker)
• Defense vs. Full Nelson
o Prevention (drop weight/elbows)
o Sweep
o Forward throw
GROUND FIGHTING
• Mounted Ezekiel Choke
• Gift Wrap Ezekiel Choke
• Double Arm Bar
• Bow & Arrow Choke
• Shin Choke
• Knife Choke
• Cross Collar Choke
• Omoplata
• Defense vs. Multiple Standing Attackers (cover & exit)
WEAPON DEFENSES
• Defense vs. Handgun Pushed into Stomach (live side/dead side)
• Defense vs. Handgun Touching Side of Arm (live side/dead side)
• Defense vs. Handgun Off-Body – Side or Behind (live side/dead side)
• Defense vs. Gunman w/2 Hands on Gun (all angles)
• Defense vs. Knife (Basic Positions)
o Downward stab (live side/dead side)
o Upward Stab (live side/dead side)
o Straight Stab (live side/dead side)
o Slash (live side/dead side)
• Defense vs. Knife – Multiple Thrusts/Angles (check/block/strike/push off)
• Defense vs. Long Gun
o Defense vs. Long Gun from Front – Off Body (live side/dead side)
o Defense vs. Long Gun from Front – Touching (live side/dead side)
o Defense vs. Long Gun From Behind – Off Body (live side/dead side)
o Defense vs. Long Gun From Behind – Touching (live side/dead side)
o Defense vs. Long Gun Bayonet Stab
SPARRING
• Hand & Leg Strikes (w/training partner & new opponents)
• Hand & Leg Strikes (w/training partner – incorporating take downs & clinch)
• Ground Fighting (w/training partner & new opponents)
• Ground Fighting (w/training partner – incorporating strikes)
• Ground Fighting (King of the Hill) – incorporating strikes
STRIKING
• Chops (bladed/ridge hand)
• Mouth of Hand
• Standing Axe Kick
• Spinning Heel Kick
• Spinning Outside Slap Kick
COMBATIVES
• Advanced Thai Pad Combinations
DEFENSE VS. KICKS
• Defense vs. Spinning Kicks (heel stomp)
• Defense vs. High Side Kick (forearm redirect/outside stabbing)
• Defense vs. High Round or Heel Kick (sliding)
• Introduction to Krav Maga General Defense
TRANSITIONS
• Forward Roll into Backward Roll
• Forward Roll into Back Fall Break
• Takedown from Behind
• Standing Sweeps (forward & backward)
WRIST CONTROL
• Cavaliers
o Top of Fist (weight forward/back/neutral)
o Two Thumbs
o Elbow Strike
GROUND FIGHTING
• Mounted – Wrists Pinned to Ground (snow angel & wrist leverage)
• Triangle from Guard
• Defense vs. Triangle from Guard
• Arm Triangle from Guard
• Defense vs. Arm Triangle from Guard
• Arm Triangle from Mount
• Defense vs. Arm Triangle from Mount
• Guillotine from Guard
• Defense vs. Guillotine from Guard
• Rear Naked Choke
• Defense vs. Rear Naked Choke
• Defense vs. Sprawl – Sit Out Variations
WEAPON DEFENSES
• Defense vs. Overhead Stick Attack (live side/dead side)
• Defense vs. Horizontal Stick Attack (live side/dead side)
• Defense vs. Knife – Kick Defense to Center Mass
• Defense vs. Handgun
o Defense vs. Handgun from Front – Off Body (live side/dead side)
o Defense vs. Handgun from Front – Touching (live side/dead side)
o Defense vs. Handgun from Side – Front of Arm Touching (live side/dead side)
o Defense vs. Handgun from Side – Behind Arm Touching (live side/dead side)
o Defense vs. Handgun to Side of Head – Touching (live side/dead side)
o Defense vs. Handgun from Behind – Touching (live side/dead side)
o Defense vs. Handgun to Back of Head – Touching (live side/dead
side)
SPARRING
• Hand Strikes Only (w/training partner & new opponents)
• Hand & Leg Strikes (w/training partner & new opponents)
• Ground Fighting (w/training partner)
BLUE BELT PERFORMANCE BENCHMARKS
• Expertise of Yellow Belt through Green Belt Curriculum
STRIKING
• Jumping Kicks (side/round/front)
• Jumping Front Kick + Hair Grab & Hammer Fist
• Jumping, Spinning Back Kick
• Simultaneous Right Cross + Right Side/Back Kick (multiple attackers)
• Double Straight Punches (bursting through crowd)
WEAPON COMBATIVES
• Basic Understanding of Knife Fighting/Utilizing an Edged Weapon
TRANSITIONS
• Forward Diving Roll Over Barriers
• Forward Roll Picking Up Weapons
• Fall Breaks on Rough Surfaces (concrete/gravel)
SELF-DEFENSE
• Defense vs. Tackle Bearhug (from front/rear, arms caught/arms free)
WEAPON DEFENSES
• Defense vs. Handgun
o Defense vs. Handgun – Attacker Pushing in Front
o Defense vs. Handgun – Attacker Pushing in Front (gun inaccessible)
o Defense vs. Handgun – Defense vs. All Angles While Being
Harassed (slaps/punches/etc.)
o Defense vs. Handgun – Attacker Restricting Shoulder (space/no space – live side/dead side)
o Defense vs. Handgun – Hostage (gun stationary/gun waived)
o Defense vs. Handgun – Defender Sitting in Chair
• Defense vs. Knife
o Defense vs. Knife – Defender in Clinch, Attacker Stabbing w/Free Hand
o Defense vs. Knife Threat – Hand Slap & Kick
o Defense vs. Knife Threat – Leverage on Wrist
o Defense vs. Knife Threat – Knife on Side of Neck
o Defense vs. Knife Threat – Knife on Side of Neck (defender against wall)
o Defense vs. Knife Threat – Attacker with Reverse Grip
o Defense vs. Knife Threat – Hostage
o Defense vs. Knife Threat – Knife to Side of Body in Front of Arm
o Defense vs. Knife Threat – Knife to Side of Body Behind Arm
SPARRING
• Sparring Injured – Limping/arm tied (w/training partner)
• Hand & Leg Strikes (w/training partner & new opponents, incorporate take
downs & clinch)
• Ground Fighting (w/training partner & new opponents)
• Ground Fighting (w/training partner – incorporating strikes)
• Ground Fighting (King of the Hill) – incorporating strikes
• Sparring vs. Fresh Fighters
• 30-second Rounds vs. All Opponents
• Ground Fighting vs. Large Opponents
BLACK BELT PERFORMANCE BENCHMARKS
• Expertise of Prior Belt Level Material
• Defense vs. Left-Handed Attackers
• In-Depth Understanding of Mechanics & Techniques
• Black Belt Candidate Can Accurately Respond to Questions Pertaining to Techniques
COACH
I am fully dedicated to helping every single one of you finally reach your goals.
CrossFit Level 1 Certification
COACH
I am fully dedicated to helping every single one of you finally reach your goals.
CrossFit Level 1 Certification
COACH
I am fully dedicated to helping every single one of you finally reach your goals.
CrossFit Level 1 Certification