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Krav Maga Curriculum: Wednesday 04/23/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: All Level 1 Chokes
  • Review: Inside Defenses (high & low)
  • Inside Defenses (Left vs. Left; Right vs. Right)
  • Multiple Attacker Drills
  • Offensive Front Kick
  • Inside Defense vs. Front Kick to Body

LEVEL 3

  • Review: Advancing Straight Punches
  • Drill: Instructor’s Choice
  • Handgun Defenses: Principles
  • Handgun from Front

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

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West LA CrossFit WOD: Wednesday 4/23/14

10013145_10152022419783325_1223496376_nWOD
KBS: 15-20-25-20-15
Strict Pull-Ups: 5-5-5-5-5 (weighted if possible)
Bent forward DB Row: 10-15-20-15-10
(use heaviest load possible with unbroken sets and quality movement)

WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm

Krav Maga Curriculum: Tuesday 04/22/14

LEVEL 1

  • Heel strikes, Hammerfists
  • Ground and Pound
  • Knees
  • Headlock from Behind

LEVEL 2

  • Focus Mitt Combinations
  • Palm.Heel Strikes (variable angles, standing, on ground)
  • Exit from Mount
  • Guard, Stand Up/Escape
  • Guard, Striking
  • Choke from Behind, on Ground (Mounted)

LEVEL 3

  • Inside Defense vs. L/R (Combo, Lean Back & Trap, Forward Hand)
  • Overhand Punch in Defense vs. Right
  • Kick Defenses – Medium & High Round Kicks, Offensive Front Kick
  • Light Sparring

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Tuesday 4/22/14

1781540_10152037063948325_305048540_oShoulder Press
Complete 5 Sets of:
5 reps of Top Half Seated Press (start at 80%, see if you can build from there)
Shoulder Press-7 reps @ 60% of your 1RM Shoulder Press
Push Press-7 reps @ 70% of your 1RM Shoulder Press
Max reps in 20 secs of DB Shoulder Press (light weight work on speed)
Rest as needed between sets

WOD Times-6am,7am, 12:15pm, 5pm, 6pm ADV, 7pm Elements, 8pm

6pm Advanced
V-Ups
Toes to Bar
Press to Headstands
Freestanding HSPUs-Yes freestanding!

7pm Elements
Review Shoulder Press/Push Press
Complete 4 sets of each:
7 Shoulder Press
7 Push Press
Complete 4 sets of:
Max reps in 20 sets of DB Shoulder Press (light weight work on speed)
Rest 1 min between sets

Krav Maga Curriculum: Monday 04/21/14

LEVEL 1

  • Movement/Pivoting
  • Review: Straight Punches, Heel Strikes, Elbow #1
  • Choke from Front, with Push
  • Choke from Behind, with Push

LEVEL 2

  • Review: Movement
  • Review: Straight Punches, Inside Defenses (high, low)
  • Kick Combinations (Front, Round)
  • Switch Kicks
  • Diagonal Downward Round Kick
  • Review: Choke from Front (2-Hand)
  • Defense vs. Front Kick (Redirect)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

LEVEL 3

  • Overhand Right
  • Thai Pad Combinations
  • Outside Defenses #1-4
  • Sparring Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit: Monday 4/21/14

Photo by Chung Tang

Photo by Chung Tang

“Operation Get Strong”
Back Squats
Bar Only 3 sets of 3 reps @(3912)
M-95lbs/W-55lbs: 3 sets 0f 3 reps @(3612)
M-105lbs+/W-65lbs+ :5 sets of 3 reps @(3312)

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm Elements

8pm Elements
Bar Only 3 sets @(3912)
M-95lbs/W-55lbs: 5 sets 0f 3 reps @(3612)

Krav Maga Curriculum: Sunday 04/20/14

LEVEL 1

  • Straight Punches
  • 360 Defenses
  • Mixed Defenses
  • Aggression Drills!

LEVEL 2

  • Review: Straight Punches, Front Kicks
  • Front Kicks (Offensive & Defensive)
  • Side Kick
  • Back Kick
  • Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

  • Review: Back Kick
  • Spinning Back Kick
  • Hairgrabs, (Front, Side, Behind) (Impending Knee)
  • Review: Headlock from Behind
  • Headlock from Behind, Leverage on Fingers

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

Krav Maga Curriculum: Saturday 04/19/14

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Inside Defenses (High, Low)
  • 360 Defenses

LEVEL 2

  • Review: Movement, Straight Punches, Inside Defenses
  • Inside Defenses, with Counterattacks
    • vs. Left
    • Left vs. Left
    • vs. Right
  • Slow & Fast Counterattacking Drills

LEVEL 3

  • Double-Leg Takedown
  • Advanced Sprawls
  • Striking, Recognition & Takedown Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Saturday 4/19/14

 

Who's ready for the Masters comp? Photo by Chung Tang

Who’s ready for the Masters comp?
Photo by Chung Tang

8am Lifting Session
Bench Press-Find your 1RM
Weighted Pull-Up-5-5-3-3-3
then
5×10 Bar OH Walking Lunges
then “Sling Box”

9:30am CrossFit
“Slingbox”
As many reps as possible in 14 mins of:
10 Wall Ball Shots 20/14 (10 ft target)
10 Toes to Bar
200 Meter Run
10:30am CrossFit Elements
Review Wall Ball Shots and Toes to Bar
then complete “Slingbox”

Krav Maga Curriculum: Friday 04/18/14

LEVEL 1

  • Movement
  • Advancing Straight Punches
  • Inside Defenses (High & Low)
  • 360 Defenses

LEVEL 2

  • Punch/Kick Combinations
  • Low Straight Punches
  • Inside Defenses:
    • with Counterattacks
    • vs. Front Kick to Body
  • Defense vs. Front Kick (Outside Stabbing)

LEVEL 3

  • Review: Elbows, Knees
  • Thai Pad Combinations
  • Review: Bearhug from Behind (all), Choke from Behind
  • Bearhug, Behind (Leverage on Finger)
  • Full Nelson (Standing)

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

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