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Krav Maga Curriculum: Wednesday 07/23/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Front/Round Kicks
  • Switch Kicks (Front, Round)
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect w/Leg)
  • Defense vs. Front Kick (Outside Stabbing)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

LEVEL 3

  • Review:
    • Defensive Front Kicks
    • Self-Defense vs. Impending Attacks
    • Inside/Outside/360 Defenses + Counters
  • Multiple Attacker Drills
  • Forward Roll/Back Fall Break

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

“”

West LA CrossFit WOD: Wednesday 7/23/14

10574248_743473069043291_8509554138509117233_nWorkout of the Day
For time:
1000 Meter Row
2000 Meter Run
then
6 Rounds for QOM:
9 DB Rows
30 second Squats for consistent (work on speed)
6 Strict Pull Ups (weighted is an option)

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

Krav Maga Curriculum: Tuesday 07/22/14

LEVEL 1

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

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

  • Review Headlocks:
    • from Side
    • from Behind (Bar Arm)
  • Focus Mitt Combinations
  • Reverse Headlocks
    • Standing
    • On Ground)
  • Headlock from the Side on the Ground

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

“”

West LA CrossFit WOD: Tuesday 7/22/14

10489854_1453036228301215_5363236062472581689_nPart 1:
5-4-3-2-1 Strict Toes to Bar
Part 2:
“Hot Honey”

AMRAP in 9 mins of:
6 Push Press (95-115/65-95)
9 Deadlift
12 Box Jumps

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

6pm Advanced
Front Squat
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
If time permits-
AMRAP 5 mins of:
10 GHD Sit-Ups
10 KBS

7pm Elements
Same workout as above

Krav Maga Curriculum: Monday 07/21/14

LEVEL 1

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

LEVEL 2

  • Focus Mitt Combinations
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect with Leg)
  • Inside Defenses + Counterattacks

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!

West LA CrossFit WOD: Monday 7/21/14

Screen Shot 2014-07-20 at 12.19.45 PMWorkout of the Day
7 mins of Handstand Practice (or strict HSPUs)
7 mins of Pistol Practice
then
AMRAP 6 mins of:
8 Ring Dips
8 Front Rack Reverse Lunge (95/65)
AMRAP 6 mins of:
8 Pull-Ups
8 Wall Ball Shots (20 to 11 ft/14 to 10ft)

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

8pm Elements
Learn how to kick to Handstand at the wall.
Play with some headstands and if things are going well, learn how to go from a Handstand to Headstand.
then
AMRAP in 6 mins of:
6 Push-Ups
6 Front Rack reverse lunge
AMRAP 6 mins of:
6 Pull-Ups
6 Wall Ball Shots

Krav Maga Curriculum: Sunday 07/20/14

LEVEL 1

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

LEVEL 2

  • Defense vs. Front Kick (Reflexive)
  • Defense vs. Front Kick (Outside Stabbing)
  • Side Kick/Back Kick
  • Wrist Releases vs. 2 / 3 Attackers

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!

“”

Krav Maga Curriculum: Saturday 07/19/14

LEVEL 1

  • Front Kick, Round Kick
  • Ground: Side Position/Movement
  • Side Kick from Ground
  • Transition Kicks
  • Getting Up

LEVEL 2

  • Review: Bobbing & Weaving, Slipping Punches
  • Review: Hook Punches + Defenses, Uppercut Punch
  • Focus Mitt Combinations
  • Uppercut Punch, Overhand Right Defenses
  • Fall Breaks (Back, Side)
  • Axe Kick from Ground
  • Foot Grabs

LEVEL 3

  • Chokes & Headlocks from the Side, on Ground
  • Side Control, Transition to Full Mount
  • Side Control, Disengage

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

“”

West LA CrossFit WOD: Saturday 7/19/14

Here come The Games!

Here come The Games!

8am Lifting Session:
Back Squat
3 x 3 @ 70%
3 x 3 @ 80%
3 x 3 at 90%
then complete the following for time:
100-80-60-40-20 Double Unders
12-10-8-6-4 Alternating 1-arm Dumbbell Snatch

9:30 CrossFit
“Super Cindy” (courtesy of our friends @ DT CrossFit)
AMRAP for 15 mins of:
1 Thruster
1 Round of Cindy
2 Thrusters
1 Round of Cindy
3 Thrusters
1 Round of Cindy
and so on…
(M: 95/W: 65)

10:30 Elements
Review Front Squat and Push Press
Learn and practice Thrusters
then
AMRAP 7 mins of:
5 Thrusters
10 Sit-Ups

Krav Maga Curriculum: Friday 07/18/14

LEVEL 1

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

LEVEL 2

  • Introduction to Thai Pads
  • Review: Choke from Behind
  • Diagonal Downward Round Kick
  • Forward Leg & Switch Kicks (Front, Round)
  • Headlock form Behind
  • Recognition Drills

LEVEL 3

  • Review: Focus Mitt Combinations (Basic)
  • Headbutts
  • Inside Slap Kick
  • High Front Kick
  • General Defense vs. Kicks
  • 3-point Kick Defense

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

“”

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