YSFC Muay Thai Conditioning Nights

"Calling me sir is like putting an elevator in an outhouse. It don't belong."

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Jab, Cross
1min – Jab, Cross, move, Jab Cross
1min – Jab, Cross, move, Jab Cross Hook

1min –Rest

Round 2 (Focus Pads)
1min – Jab, shuffle forward, Jab
1min – Jab, shuffle forward, Jab Cross
1min – Jab, shuffle forward, Jab Cross, move Hook, Cross

1min – Rest

Round 3 (Thai Pads)
1min – Move, Low Swing Kick
1min – Move, Low Swing Kick, Punch (Hook or Cross)
1min – Move, Low Swing Kick, Punch (Hook or Cross)

1min - Rest

Round 4 (Thai Pads)
1min – Move, Swing Kick
1min – Move, Swing Kick
1min – Move, Double Swing Kick

1min - Rest

Round 5 (Thai Pads)
1min – Rear Knee
1min – Rear Knee, Shuck
1min – Rear Knee, Shuck, Other Knee

1min – Rest

Round 6 (Thai Pads)
3mins - Free Round

1min Rest

Round 7 (Thai Pads)
10 double swings, double switch swing

Tabata (Heavy Bag, Punches)

Time Remaining: Rest

Round 8 (Suicides)

30sec Manmakers
30sec Jump and Sprawl
30sec Jumping Jack
30sec Mountain Climbers

1min Rest

Round 9 (Suicides)
Repeat Round 8

Bonus-Round!
20 Handstand push-ups
20 Pull-ups

"If you try to run, I've got six little friends and they can all run faster than you can."

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Jab
1min – Jab, Cross
1min – Jab, Cross, Low Hook

1min –Rest

Round 2 (Focus Pads)
1min – Jab, Cross, Low Hook, Cross
1min – Jab, Cross, Low Hook, Cross, High Hook
1min – Jab, Cross, Low Hook, Cross, High Hook, Cross

1min – Rest

Round 3 (Thai Pads)
1min – Push kick, Swing
1min – Push kick, Swing, Rear Push Kick
1min – Push kick, Swing, Rear Push Kick, Switch Swing

1min - Rest

Round 4 (Thai Pads)
1min – Leg Block, Cross
1min – Leg Block, Cross, Grab, Knee
1min – Leg Block, Cross, Grab, 2 X Knee

1min - Rest

Round 5 (Thai Pads)
1min – Clinch to Uppercut
1min – Clinch to Uppercut, Rear Swing Kick
1min – Clinch to Uppercut, Rear Swing Kick, Flying knee

1min – Rest

Round 6 (Gloves)
3min – Kickcatcher

1min Rest

Round 7 (Thai Pads)
3mins - Free Round

1min Rest

Round 8 (Thai Pads)
10 double swings, double switch swing

Tabata (Heavy Bag, Punches)

Time Remaining: Rest

Round 9 (Suicides)

30sec Manmakers
30sec Jump and Sprawl w. Ball
30sec Ab Rows w. Ball
30sec Mountain Climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

"Don't ever hit your mother with a shovel. It will leave a dull impression on her mind."

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Block, Cross
1min – Block, Cross, Hook
1min – Block, Cross, Hook, Cross

1min –Rest

Round 2 (Focus Pads)
1min – Block, Jab
1min – Block, Jab, Cross
1min – Block, Jab, Cross, Hook

1min – Rest

Round 3 (Thai Pads)
1min – Push kick, Swing
1min – Push kick, Swing, Hook
1min – Push kick, Swing, Hook, Cross

1min - Rest

Round 4 (Thai Pads)
1min – Switch Swing
1min – Switch Swing, Grab, Knee
1min – Switch Swing, Grab, 2 X Knee

1min - Rest

Round 5 (Thai Pads)
1min – Uppercut Elbow, Overhand Elbow
1min – Uppercut Elbow, Overhand Elbow, Elbow
1min – Uppercut Elbow, Overhand Elbow, 2 X Elbow

1min – Rest

Round 6 (Gloves)
3min – Defense

1min Rest

Round 7 (Thai Pads)
3mins - Free Round

1min Rest

Round 8 (Thai Pads)
10 double swings, double switch swing

Tabata (Heavy Bag, Punches)

Time Remaining: Rest

Round 9 (Suicides)
30sec Jumping Jack
30sec Double Leg Mountain Climbers
30sec Handstand Pushups
30sec Jumping Jack
30sec Leg Raises
30sec Jump and Sprawl w. Ball

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

"The Bible says 'Thou shalt not kill.' But hear this: FUCK THAT SHIT! "

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Jab
1min – Jab, Cross
1min – Jab, Cross, Hook

1min –Rest

Round 2 (Focus Pads)
1min – Jab, Cross, Hook, Cross
1min – Jab, Cross, Hook, Cross, Uppercut
1min – Jab, Cross, Hook, Cross, Uppercut, Overhand

1min – Rest

Round 3 (Thai Pads)
1min – Push kick
1min – Rear push kick
1min – Walking push kicks

1min - Rest

Round 4 (Thai Pads)
1min – Swing
1min – Switch swing
1min – Walking swing kicks

1min - Rest

Round 5 (Thai Pads)
1min – Uppercut, Rear Elbow
1min – Uppercut, Rear Elbow, Knee
1min – Uppercut, Rear Elbow, 2 x Knee

1min – Rest

Round 6 (Gloves)
3min – Defense

1min Rest

Round 7 (Thai Pads)
3mins - Free Round

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Jumping Jack
30sec Double Leg Mountain Climbers
30sec Handstand Pushups
30sec Jumping Jack
30sec Leg Raises
30sec Jump and Sprawl w. Ball

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

"You shoot me in a dream, you better wake up and apologize."

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Move In, Jab, Move Out
1min – Move In, Jab, Move Out-In, Jab
1min – Move In, Jab, Move Out-In, Jab, Cross

1min –Rest

Round 2 (Focus Pads)
1min – Move In, Jab, Block
1min – Move In, Jab, Block, Cross
1min – Move In, Jab, Block, Cross, Hook

1min – Rest

Round 3 (Thai Pads)
1min – Push kick
1min – Rear push kick
1min – Walking push kicks

1min - Rest

Round 4 (Thai Pads)
1min – Swing
1min – Switch swing
1min – Walking swing kicks

1min - Rest

Round 5 (Thai Pads)
1min – Uppercut, Rear Elbow
1min – Uppercut, Rear Elbow, Knee
1min – Uppercut, Rear Elbow, 2 x Knee

1min – Rest

Round 6 (Gloves)
3min – Repeat Round 1 as a drill

1min Rest

Round 7 (Thai Pads)
3mins - Free Round

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Jumping Jack
30sec Slalom pushup
30sec Jump and Sprawl w. Ball
30sec Jumping Jack
30sec Ab Rows w. Ball
30sec Double Leg Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

Please Refer to the Rules before attending!

"Now why do guys like you and me know what a duvet is?"

Round 1 (Focus Pads)
1min – Block, Jab, Cross, Low Kick, Block
1min – Block, Uppercut, Low Kick, Block
1min – Block, Jab, Cross, Uppercut, Low Kick, Block

1min –Rest

Round 2 (Focus Pads)
1min – Block, Hook, Low Kick, Block
1min – Block, Jab, Cross, Uppercut, Hook, Low Kick, Block
1min – Block, Jab, Cross, Uppercut, Hook, Cross, Low Kick, Block

1min –Rest

Round 3 (Thai Pads)
1min – Swing
1min – Switch swing
1min – Swing, Switch Swing

1min –Rest

Round 4 (Thai Pads)
1min – Jab Cross, Clinch, Knee
1min – Jab Cross, Clinch, Knee, Pivot
1min – Jab Cross, Clinch, Knee, Pivot, Knee

Round 5 (Thai Pads)
1min – Uppercut, Rear Elbow
1min – Uppercut, Rear Elbow, Knee
1min – Uppercut, Rear Elbow, 2 x Knee

1min –Rest

Round 6 (Gloves)
3min – Repeat Round 1 as a drill

1min Rest

Round 7 (Gloves)
3mins - Clinch Spar

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Slalom pushup
30sec Jump and Sprawl w. Ball
30sec Jumping Jack
30sec Ab Rows w. Ball
30sec Double Leg Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

Please Refer to the Rules before attending!

"I'm not crazy; I'm just colorful."

Round 1 (Focus Pads)
1min – Block, Jab, Cross, Block, Low Kick
1min – Block, Hook, Block, Low Kick
1min – Block, Jab, Cross, Hook, Block, Low Kick

1min –Rest

Round 2 (Focus Pads)
1min – Block, Rear Uppercut, Block, Low Kick
1min – Block, Rear Uppercut, Lead Uppercut, Block, Low Kick
1min – Block, Full-five combo, Block, Low Kick

1min –Rest

Round 3 (Thai Pads)
1min – Jab, Cross, Swing
1min – Jab, Cross, Swing, Jab Cross
1min – Jab, Cross, Swing, Jab Cross, Switch Swing

1min –Rest

Round 4 (Thai Pads)
1min – Low lead kick, Cross
1min – Low lead kick, Cross, Swing
1min – Low lead kick, Cross, Swing, Jab Cross

Round 5 (Thai Pads)
1min – Uppercut, Rear Elbow
1min – Uppercut, Rear Elbow, Knee
1min – Uppercut, Rear Elbow, 2 x Knee

1min –Rest

Round 6 (Gloves)
3min – Repeat Round 2 as a drill

1min Rest

Round 7 (Thai Pads)
3mins - Feeders choice

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Handstand pushups
30sec Jump and Sprawl w. Ball
30sec Ab Rows w. Ball
30sec Double Leg Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

Hail to the king, baby.

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Block, Jab, Cross, Block
1min – Block, Hook, Block
1min – Block, Jab, Cross, Hook, Block

1min –Rest

Round 2 (Focus Pads)
1min – Block, Rear Uppercut, Block
1min – Block, Rear Uppercut, Lead Uppercut, Block
1min – Block, Full-five combo, Block

1min –Rest

Round 3 (Thai Pads)
1min – Jab Swing
1min – Jab, Cross, Switch Swing
1min – Jab, Cross, Hook, Swing

1min –Rest

Round 4 (Thai Pads)
1min – Push kick, Swing
1min – Push kick, Rear Push Kick, Switch Swing
1min – Push kick, Rear Push Kick, Cross, Swing

1min –Rest

Round 5 (Thai Pads)
Repeat Round 4 in opposing stance

1min –Rest

Round 6 (Gloves)
3min – Repeat Round 2 as a drill

1min Rest

Round 7 (Thai Pads)
3mins - Feeders choice

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Handstand pushups
30sec Jump and Sprawl w. Ball
30sec Ab Rows w. Ball
30sec Double Leg Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Bonus-Round!
25 Pull-ups

Just breathe.

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Block, Jab, Block
1min – Block, Jab, Cross, Block
1min – Block, Jab, Cross, Hook, Block

1min –Rest

Round 2 (Thai Pads)
1min – Swing, Hook
1min – Switch Swing, Hook
1min – Swing to Switch Swing, Hook

1min –Rest

Round 3 (Thai Pads)
1min – Jab Swing
1min – Jab, Cross, Switch Swing
1min – Jab, Cross, Hook, Swing

1min –Rest

Round 4 (Thai Pads)
1min – Push kick, Swing
1min – Push kick, Rear Push Kick, Switch Swing
1min – Push kick, Rear Push Kick, Cross, Swing

1min –Rest

Round 5 (Thai Pads)
1min – Elbow, Uppercut, Clinch, Knee
1min – Elbow, Uppercut, Clinch, Knee, Move partner
1min – Elbow, Uppercut, Clinch, Knee, Move partner, Knee

1min –Rest

Round 6 (Gloves)
3min – Repeat Round 1 as a drill

1min Rest

Round 7 (Thai Pads)
3mins - Feeders choice

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Handstand pushups
30sec Jump and Sprawl w. Ball
30sec Ab Rows
30sec Double Leg Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9

Super-Fun-Happy-Bonus-Round!
25 Pull-ups

An easy one, by request.

No bucket. :(

Please Refer to the Rules before attending!

Round 1 (Focus Pads)
1min – Block, Jab
1min – Block, Cross
1min – Block, Hook

1min –Rest

Round 2 (Thai Pads)
1min – Swing
1min – Switch Swing
1min – Swing to Switch Swing

1min –Rest

Round 3 (Thai Pads)
1min – Jab Swing
1min – Jab, Cross, Switch Swing
1min – Jab, Cross, Hook, Swing

1min –Rest

Round 4 (Thai Pads)
1min – Push kick, Swing
1min – Push kick, Rear Push Kick, Switch Swing
1min – Push kick, Rear Push Kick, Cross, Swing

1min –Rest

Round 5 (Thai Pads)
1min – Elbow, Clinch, Knee
1min – Elbow, Clinch, Knee, Move partner
1min – Elbow, Clinch, Knee, Move partner, Knee

1min –Rest

Round 6 (Gloves)
3min – Kickcatcher

1min Rest

Round 7 (Thai Pads)
3mins - Feeders choice

1min Rest

Round 8 (Thai Pads)
40 Jab/Cross
10 double swings
10 double switch swings
40 Cross/Hook
20 Knees

Time Remaining: Rest

Round 9 (Suicides)
30sec Manmakers
30sec Leg extensions
30sec Jumping Jacks
30sec Mountain climbers

1min Rest

Round 10 (Suicides)
Repeat Round 9

Round 11 (Suicides)
Repeat Round 9