Schedule Demo — Session Cards

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                        Monday4 sessions
                        
                                                            
                                    06:30to07:30
                                    
                                        Strength and conditioning
                                        Aoife Doyle · All levels · Strength floor                                        Gym-based strength and movement quality work to support performance.                                    
                                    Book                                
                                                            
                                    12:30to13:30
                                    
                                        Boxing technical
                                        Dean Whitlock · All levels · Ring floor                                        Combinations, defence and ring craft taught at controlled pace on pads.                                    
                                    Book                                
                                                            
                                    18:00to19:00
                                    
                                        Beginner Boxing
                                        Nadia Okafor · Beginner · Ring floor                                        Stance, guard, footwork and the straight punches on pads and bags. No contact work.                                    
                                    Book                                
                                                            
                                    19:30to20:30
                                    
                                        MMA striking
                                        Tomas Vidal · Improver · Cage                                        Stand-up work for the cage, covering distance, angles and defence.                                    
                                    Book                                
                                                    
                    
                                    
                        Tuesday3 sessions
                        
                                                            
                                    06:30to07:30
                                    
                                        Boxing conditioning
                                        Dean Whitlock · All levels · Bag floor                                        Rounds on the bags with skipping and core work to build boxing-specific fitness.                                    
                                    Book                                
                                                            
                                    18:00to19:15
                                    
                                        No-gi grappling
                                        Ravi Menon · All levels · Mat room                                        Wrestling and submission grappling without the gi, taught progressively.                                    
                                    Book                                
                                                            
                                    19:30to20:45
                                    
                                        Wrestling and takedowns
                                        Tomas Vidal · Improver · Mat room                                        Level changes, single and double legs, and getting back to the feet.                                    
                                    Book                                
                                                    
                    
                                    
                        Wednesday4 sessions
                        
                                                            
                                    06:30to07:30
                                    
                                        Strength and conditioning
                                        Aoife Doyle · All levels · Strength floor                                        Gym-based strength and movement quality work to support performance.                                    
                                    Book                                
                                                            
                                    10:00to11:00
                                    
                                        Womens boxing
                                        Nadia Okafor · All levels · Ring floor                                        A women-only boxing class covering technique, pads and conditioning.                                    
                                    Book                                
                                                            
                                    18:00to19:00
                                    
                                        Beginner Boxing
                                        Dean Whitlock · Beginner · Ring floor                                        Stance, guard, footwork and the straight punches on pads and bags. No contact work.                                    
                                    Book                                
                                                            
                                    19:30to20:30
                                    
                                        Technical sparring
                                        Marcus Ellery · Advanced · Ring floor                                        Supervised controlled rounds. Coach clearance required, never compulsory.                                    
                                    Book                                
                                                    
                    
                                    
                        Thursday3 sessions
                        
                                                            
                                    12:30to13:30
                                    
                                        MMA fundamentals
                                        Tomas Vidal · Beginner · Cage                                        Striking, clinch and takedown basics taught with no sparring.                                    
                                    Book                                
                                                            
                                    18:00to19:15
                                    
                                        BJJ gi
                                        Ravi Menon · All levels · Mat room                                        Traditional gi grappling covering guard, passing and submissions from a Rio lineage.                                    
                                    Book                                
                                                            
                                    19:30to20:30
                                    
                                        Boxing technical
                                        Marcus Ellery · Improver · Ring floor                                        Combinations, defence and ring craft taught at controlled pace on pads.                                    
                                    Book                                
                                                    
                    
                                    
                        Friday3 sessions
                        
                                                            
                                    06:30to07:30
                                    
                                        Boxing conditioning
                                        Aoife Doyle · All levels · Bag floor                                        Rounds on the bags with skipping and core work to build boxing-specific fitness.                                    
                                    Book                                
                                                            
                                    10:00to11:00
                                    
                                        Womens boxing
                                        Nadia Okafor · All levels · Ring floor                                        A women-only boxing class covering technique, pads and conditioning.                                    
                                    Book                                
                                                            
                                    18:00to19:15
                                    
                                        Open mat and pads
                                        Coaching team · All levels · Mat room                                        Free training with coaches on the floor and pads available.                                    
                                    Book                                
                                                    
                    
                                    
                        Saturday3 sessions
                        
                                                            
                                    09:00to11:00
                                    
                                        Fight team session
                                        Marcus Ellery · Invitation · Whole gym                                        Full-round sparring and conditioning for selected competitors only.                                    
                                    Book                                
                                                            
                                    11:00to12:00
                                    
                                        Beginner Boxing
                                        Dean Whitlock · Beginner · Ring floor                                        Stance, guard, footwork and the straight punches on pads and bags. No contact work.                                    
                                    Book                                
                                                            
                                    12:30to13:45
                                    
                                        No-gi grappling
                                        Ravi Menon · All levels · Mat room                                        Wrestling and submission grappling without the gi, taught progressively.                                    
                                    Book                                
                                                    
                    
                                    
                        Sunday2 sessions
                        
                                                            
                                    10:00to11:00
                                    
                                        Womens boxing
                                        Nadia Okafor · All levels · Ring floor                                        A women-only boxing class covering technique, pads and conditioning.                                    
                                    Book                                
                                                            
                                    11:30to13:30
                                    
                                        Open gym
                                        Unsupervised · Members · Bag and strength floors                                        Unsupervised access for members to train their own programme.                                    
                                    Book

Monday4 sessions

06:30to07:30 Strength and conditioning Aoife Doyle · All levels · Strength floor Gym-based strength and movement quality work to support performance. Book
12:30to13:30 Boxing technical Dean Whitlock · All levels · Ring floor Combinations, defence and ring craft taught at controlled pace on pads. Book
18:00to19:00 Beginner Boxing Nadia Okafor · Beginner · Ring floor Stance, guard, footwork and the straight punches on pads and bags. No contact work. Book
19:30to20:30 MMA striking Tomas Vidal · Improver · Cage Stand-up work for the cage, covering distance, angles and defence. Book

Tuesday3 sessions

06:30to07:30 Boxing conditioning Dean Whitlock · All levels · Bag floor Rounds on the bags with skipping and core work to build boxing-specific fitness. Book
18:00to19:15 No-gi grappling Ravi Menon · All levels · Mat room Wrestling and submission grappling without the gi, taught progressively. Book
19:30to20:45 Wrestling and takedowns Tomas Vidal · Improver · Mat room Level changes, single and double legs, and getting back to the feet. Book

Wednesday4 sessions

06:30to07:30 Strength and conditioning Aoife Doyle · All levels · Strength floor Gym-based strength and movement quality work to support performance. Book
10:00to11:00 Womens boxing Nadia Okafor · All levels · Ring floor A women-only boxing class covering technique, pads and conditioning. Book
18:00to19:00 Beginner Boxing Dean Whitlock · Beginner · Ring floor Stance, guard, footwork and the straight punches on pads and bags. No contact work. Book
19:30to20:30 Technical sparring Marcus Ellery · Advanced · Ring floor Supervised controlled rounds. Coach clearance required, never compulsory. Book

Thursday3 sessions

12:30to13:30 MMA fundamentals Tomas Vidal · Beginner · Cage Striking, clinch and takedown basics taught with no sparring. Book
18:00to19:15 BJJ gi Ravi Menon · All levels · Mat room Traditional gi grappling covering guard, passing and submissions from a Rio lineage. Book
19:30to20:30 Boxing technical Marcus Ellery · Improver · Ring floor Combinations, defence and ring craft taught at controlled pace on pads. Book

Friday3 sessions

06:30to07:30 Boxing conditioning Aoife Doyle · All levels · Bag floor Rounds on the bags with skipping and core work to build boxing-specific fitness. Book
10:00to11:00 Womens boxing Nadia Okafor · All levels · Ring floor A women-only boxing class covering technique, pads and conditioning. Book
18:00to19:15 Open mat and pads Coaching team · All levels · Mat room Free training with coaches on the floor and pads available. Book

Saturday3 sessions

09:00to11:00 Fight team session Marcus Ellery · Invitation · Whole gym Full-round sparring and conditioning for selected competitors only. Book
11:00to12:00 Beginner Boxing Dean Whitlock · Beginner · Ring floor Stance, guard, footwork and the straight punches on pads and bags. No contact work. Book
12:30to13:45 No-gi grappling Ravi Menon · All levels · Mat room Wrestling and submission grappling without the gi, taught progressively. Book

Sunday2 sessions

10:00to11:00 Womens boxing Nadia Okafor · All levels · Ring floor A women-only boxing class covering technique, pads and conditioning. Book
11:30to13:30 Open gym Unsupervised · Members · Bag and strength floors Unsupervised access for members to train their own programme. Book