Kickboxing: front leg kicks, back leg kicks, uppercuts, hooks, clinch knees, straight punches, alternating kicks (front leg/back leg), 5 mins. at each station short intervals (we go 10 secs. 10 second break 20 seconds 10 second break 30 seconds 10 break etc.)That's Monday Wednesday and Friday. Jiu jitsu: we practice ground transitions and submissions then we spar for 6, 5 minute rounds on the ground, reset when you or your partner is submitted (someone can be submitted several times in one round), when one round is up we rotate partners. And that's Tuesday and Thursday. Saturday Sunday is open gym.