Weekly Routines

Monday's & Wednesday's
Dynamic Warm up
-Motion
-Tumbling
-Solo drills
-Stretching
Challenge Match
Technique & Tactics
Quick Drills
Hawkster circuit

Tuesday's & Thursday's
Dynamic Warm up
Challenge Match
Situations- 30s goes
​Motion Match (x2)
Technique & Tactics

Friday's
Varied Resistance drills
Sparring
Light Workout
​Technique



Partner Drilling
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Takedowns

• Easy Money
• Big 3 (SL, DL, HC)
• Small 5 (AP, DU, SD, FC, AD)
• Wrist control around-the-world
• Underhook around-the-world
• Russian 2 on 1 around-the-world
• Inside Control series
• Outside Control series
• Bad shot recovery
• Front headlock series (FHL)

Escapes/Reversals

• vs Chop
• vs Spiral
• vs Ankle
• vs 2 on 1
• vs Claw
• vs Tight waist
• vs Crab ride
• vs Leg rider

Pinning Combinations from belly

• vs Near wrist
• vs Cross wrist
• vs Hammerlock
  
• vs Chicken wing
• vs Crossface
• vs Claw

Breakdowns from base

Mat Returns
Lift & return, stand up, lift & return, stand up & escape or hip heist
Lift & return, switch, re-switch, stand up, lift & return, stand up & escape or hip heist


Hawkster circuit
Mondyay's Live Wrestling routine
Groups of 5; 1m goes
Neutral
1v2
1v3
1v4
1v5
Top
1v2
1v3
1v4
1v5
Bottom
1v2
1v3
1v4
​1v5

2's go, 3's go, 4's go, 5's go =60 minutes total