Inside classes are run usually 3 times a day: at 10:30 am, 3:30 pm, and 7:00 pm. There are 6 coaches that run the different classes, all of them professional fighters, or ex professional fighters. The classes are broken up into two, one for boxing and one for kickboxing, and those classes are usually broken up by skill level.
We typically start off jumping rope, then doing foot-work exercises to warm up. After that it could be anything. Often times we will hit the bags or pads; sometimes we will practice throws for Sanda; sometimes we will do advanced footwork; sometimes we will spar; other times we will lift weights. The coaches do a good job of mixing things up to keep away the monotony. The last part of class is usually stretching and abdominal exercises.
This is where I train, and what we do on a normal day.
