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  • June 15 (3:00:00)

    Exercises:
    • Stance Motion Level Change Drills
    • Russian Pull-bye / Slide-bye
    • Double Leg: Jb Drive Double
    • Break
    • High-c: Cut To Cradle
    • Single: Standing (other Leg)
    • Ankle Pick Variants
    • Go Behind: Spin Far Chop
    • Fhl: Circle To Dump & Clear Elbow
    • Drill Everything From Today Warmdown
    • Stance Motion Level Change Drills 10:00
    • Russian Pull-bye / Slide-bye 20:00
    • Double Leg: JB Drive Double 20:00
    • Break 5:00
    • High-C: Cut to Cradle 20:00
    • Single: Standing (Other Leg) 20:00
    • Ankle Pick Variants 20:00
    • Break 5:00
    • Go Behind: Spin Far Chop 20:00
    • FHL: Circle to Dump & Clear Elbow 20:00
    • Drill Everything From Today Warmdown 20:00

  • Circuit Timer (11:30)

    Exercises:
    • Goblet Squat
    • Clean & Press
    • Arm Row
    • Goblet Squat 0:30
    • Rest 0:30
    • Clean & Press 0:30
    • Rest 0:30
    • Arm Row 0:30
    • Rest 0:30
    • Goblet Squat 0:30
    • Rest 0:30
    • Clean & Press 0:30
    • Rest 0:30
    • Arm Row 0:30
    • Rest 0:30
    • Goblet Squat 0:30
    • Rest 0:30
    • Clean & Press 0:30
    • Rest 0:30
    • Arm Row 0:30
    • Rest 0:30
    • Goblet Squat 0:30
    • Rest 0:30
    • Clean & Press 0:30
    • Rest 0:30
    • Arm Row 0:30

  • June 15 (2:59:59)

    Exercises:
    • Stance & Motion Drills
    • Collar Tie Systems
    • Double Leg: Cut Double
    • Break
    • Downblock Reshot
    • High-c: Double & Run The Pipe
    • Single: Far Ankle
    • Go Behind: Hook/chop
    • Fhl: Meat Hooks / Shuck
    • Drill Everything From Today Warmdown
    • Stance Motion Drills 9:59
    • Collar Tie Systems 20:00
    • Double Leg: Cut Double 20:00
    • Break 5:00
    • Downblock Reshot 20:00
    • High-C: Double & Run the Pipe 20:00
    • Single: Far Ankle 20:00
    • Break 5:00
    • Go Behind: Hook/Chop 20:00
    • FHL: Meat hooks / Shuck 20:00
    • Drill Everything From Today Warmdown 20:00

  • HIIT Timer (5:01:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
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    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
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    • High Intensity 5:00
    • Low Intensity 5:00
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    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Low Intensity 5:00
    • High Intensity 5:00
    • Cooldown 3:00

  • June 11 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: "your 5" Moves
    • Shot Recovery Drills
    • Mat Return Drills
    • Leg Riding: Position/get Leg In
    • Leg Riding: Powerhalf/crossface
    • Break / Team Goals Check-in
    • Bottom: Granby & Changeover
    • Bottom: Blair Half To Peterson
    • Live: 2-min Drill List Bingo
    • Conditioning (stair Sprints)
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: "Your 5" Moves 10:00
    • Shot Recovery Drills 10:00
    • Mat Return Drills 10:00
    • Leg Riding: Position/Get leg in 10:00
    • Leg Riding: Powerhalf/Crossface 10:00
    • Break / Team Goals Check-in 10:00
    • Bottom: Granby & Changeover 10:00
    • Bottom: Blair Half to Peterson 10:00
    • Live: 2-min Drill List Bingo 10:00
    • Conditioning: Stair-Sprints 10:00
    • Warm Down Recovery 10:00

  • June 10 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: "your 5" Moves
    • Shot Recovery Drills
    • Mat Return Drills
    • Leg Riding: Position/get Leg In
    • Leg Riding: Powerhalf/crossface
    • Break / Team Goals Check-in
    • Bottom: Granby & Changeover
    • Bottom: Blair Half To Peterson
    • Live: 2-min Drill List Bingo
    • Conditioning (stair Sprints)
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: "Your 5" Moves 10:00
    • Shot Recovery Drills 10:00
    • Mat Return Drills 10:00
    • Leg Riding: Position/Get leg in 10:00
    • Leg Riding: Powerhalf/Crossface 10:00
    • Break / Team Goals Check-in 10:00
    • Bottom: Granby & Changeover 10:00
    • Bottom: Blair Half to Peterson 10:00
    • Live: 2-min Drill List Bingo 10:00
    • Conditioning: Stair-Sprints 10:00
    • Warm Down Recovery 10:00

  • June 10 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: Collar Rip, 2-1, Underhook
    • Leg Attack: Knee Pull Single
    • Leg Attack: Low Single
    • Leg Attack: Ankle Pick
    • Finish: Run Pipe/pipe Double
    • Break / Visualization Drill
    • Breakdown: Chop-farside Chop
    • Breakdown: Claw – Drive/pull
    • Live: Bottom Situations
    • Sharkbait
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: Collar Rip, 2-1, Underhook 10:00
    • Leg Attack: Knee Pull Single 10:00
    • Leg Attack: Low Single 10:00
    • Leg Attack: Ankle Pick 10:00
    • Finish: Run Pipe/Pipe Double 10:00
    • Break / Visualization Drill 10:00
    • Breakdown: Chop-Farside Chop 10:00
    • Breakdown: Claw – Drive/Pull 10:00
    • Live Bottom Situations 10:00
    • Sharkbait 10:00
    • Warm Down Recovery 10:00

  • June 9 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Bottom Race (dog/bear/crab/seal/army)
    • Neutral Clear: Wrist/collar/russian
    • Neutral Clear Tie – Retie – Shot
    • Finish Quick On Feet (under Kick Etc)
    • Finish On Mat (climb Leg/seatbelt)
    • Break / Recovery Talk
    • Bottom: Inside Tripod-stand-lift
    • Bottom: Cradle Defense
    • Live Neutral Situations
    • Grind Match
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Bottom Race (Dog/Bear/Crab/Seal/Army) 10:00
    • Neutral Clear: Wrist/Collar/Russian 10:00
    • Neutral Clear Tie – Retie – Shot 10:00
    • Finish Quick on Feet (Under Kick etc) 10:00
    • Finish on Mat (Climb Leg/Seatbelt) 10:00
    • Break / Recovery Talk 10:00
    • Bottom: Inside Tripod-Stand-Lift 10:00
    • Bottom: Cradle Defense 10:00
    • Live Neutral Situations 10:00
    • Grind Match 10:00
    • Warm Down Recovery 10:00

  • June 4 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: All Neutral Basics
    • Defense: Push Down & Away
    • Defense: Whizzer & Circle Head
    • Defense: 3/4 & Crossface
    • Defense: Wrist Pull & Ankle Dump
    • Break / Coaching Feedback
    • Gamechanger: Headlock
    • Gamechanger: Lat Drop
    • Live: Full Matches (2-1-1)
    • Conditioning: High Intensity
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: All Neutral Basics 10:00
    • Defense: Push Down & Away 10:00
    • Defense: Whizzer & Circle Head 10:00
    • Defense: 3/4 & Crossface 10:00
    • Defense: Wrist Pull & Ankle Dump 10:00
    • Break / Coaching Feedback 10:00
    • Gamechanger: Headlock 10:00
    • Gamechanger: Lat Drop 10:00
    • Live: Full Matches (2-1-1) 10:00
    • Conditioning: High Intensity 10:00
    • Warm Down Recovery 10:00

  • June 3 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: Downblock/sprawl/reshot
    • Front Headlock (fhl) Meat Hooks
    • Fhl: Spin To Western Hook
    • Fhl: Spin To Rise Double
    • Fhl: Far Leg Cradle
    • Break / "uncommon Person" Talk
    • Top: Hammerlock Series
    • Top: Bar & Lockbar
    • Live: Bottom Situations
    • Conditioning: Sharkbait
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: Downblock/Sprawl/Reshot 10:00
    • Front Headlock (FHL) Meat hooks 10:00
    • FHL: Spin to Western Hook 10:00
    • FHL: Spin to Rise Double 10:00
    • FHL: Far Leg Cradle 10:00
    • Break / "Uncommon Person" Talk 10:00
    • Top: Hammerlock Series 10:00
    • Top: Bar & Lockbar 10:00
    • Live: Bottom Situations 10:00
    • Conditioning: Sharkbait 10:00
    • Warm Down Recovery 10:00

  • June 2 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: Downblock/sprawl/reshot
    • Front Headlock (fhl) Meat Hooks
    • Fhl: Spin To Western Hook
    • Fhl: Spin To Rise Double
    • Fhl: Far Leg Cradle
    • Break / "uncommon Person" Talk
    • Top: Hammerlock Series
    • Top: Bar & Lockbar
    • Live: Bottom Situations
    • Conditioning: Sharkbait
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: Downblock/Sprawl/Reshot 10:00
    • Front Headlock (FHL) Meat hooks 10:00
    • FHL: Spin to Western Hook 10:00
    • FHL: Spin to Rise Double 10:00
    • FHL: Far Leg Cradle 10:00
    • Break / "Uncommon Person" Talk 10:00
    • Top: Hammerlock Series 10:00
    • Top: Bar & Lockbar 10:00
    • Live: Bottom Situations 10:00
    • Conditioning: Sharkbait 10:00
    • Warm Down Recovery 10:00

  • June 2 (2:00:00)

    Exercises:
    • Jog Agile Warm-up
    • Drill: Double/single/high-c
    • Collar Rip-collar System
    • 2-1 System
    • Underhook/over-under System
    • Top: Chop/wrist Turk & Tilt
    • Break / Game Plan Talk
    • Bottom: 5 Tripod Situations
    • Bottom: Standing Switch
    • Live: Situations (neutral)
    • Conditioning: Grind Matches
    • Warm Down - Recovery
    • Jog Agile Warm-up 10:00
    • Drill: Double/Single/High-C 10:00
    • Collar Rip-Collar System 10:00
    • 2-1 System 10:00
    • Underhook/Over-Under System 10:00
    • Top: Chop/Wrist Turk & Tilt 10:00
    • Break / Game Plan Talk 10:00
    • Bottom: 5 Tripod Situations 10:00
    • Bottom: Standing Switch 10:00
    • Live: Situations (Neutral) 10:00
    • Conditioning: Grind Matches 10:00
    • Warm Down Recovery 10:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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