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Krav Maga Curriculum: Thursday 10/30/14

LEVEL 1

  • Review: Straight Punches, Front Kicks
  • Heel Strikes
  • Knees
  • Choke from the Front (1-Hand)

LEVEL 2

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

LEVEL 3

  • Focus Mitt Combinations (Standing, Ground)
  • Rolls & High Fall Breaks
    • Back
    • Side
    • Forward
  • Overcome Standing Opponent with Takedown

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

“”

West LA CrossFit WOD: Thursday 10/30/14

 

Name that Zombie

Name that Zombie

WOD
3 rounds for time of:
Run 200 meters
20 Ring Rows
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

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

6pm Advanced
Choose a gymnastics skill you want to refine.  Tina will come around and help you with your technique.
then
Lifting Session of:
Back Squat 5-5-5-5
Shoulder to Overhead 3-3-3-3

 

Krav Maga Curriculum: Wednesday 10/29/14

LEVEL 1

  • Review: Straight Punches
  • Heel Strikes
  • Eye/Throat Strikes
  • Recognition Drills
  • Headlock from the Side

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

  • Review: Choke from Behind with Push
  • Review: Knees
  • Drills & Review
  • Stick Attacks (Overhead Swing)

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

“”

West LA CrossFit WOD: Wednesday 10/29/14

photo“Devil Dog”
AMRAP in 15 mins of:
10 Power Cleans (135/95lbs)
10 Wall Balls (20/14lbs)
10 Toes To Bar

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

Krav Maga Curriculum: Tuesday 10/28/14

LEVEL 1

  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front

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

  • Self-Defense Review: Chokes, Headlocks, Bearhugs
  • Forward Roll
  • Forward Roll/Back Fall Break
  • Handgun from Behind, Touching
  • Stress & Disorientation Drills

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

“”

West LA CrossFit WOD: Tuesday 10/28/14

Who's that Zombie?

Who’s that Zombie?

DO NOT FORGET TO CLAIM YOUR PARTNER FOR FRIDAY’S “HALLOWEEN THROWDOWN” AND GET THOSE COSTUMES TOGETHER!

“Child’s Play”
Repeat part 1 and 2 for a total of 2 cycles
Part 1.) AMRAP for 3 mins
3 Deadlifts (205/155)
6 Hang Power Snatch (75/55)
9 Sit-Ups (feet anchored)
Rest 3 mins
Part 2.) Row 3 mins for max distance in meters
Rest 3 mins
Record score for part 1 and 2 for each round.

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

6pm Advanced
“Child’s Play 2
Repeat part 1 and 2 for a total of 2 cycles
Part 1.) AMRAP for 3 mins
3 Deadlifts (205/155)
6 Hang Squat Snatch (105/75)
3 Muscle Ups
Rest 3 mins
Part 2.) Row 3 mins for max distance in meters
Rest 3 mins
Record score for part 1 and 2 for each round.

Krav Maga Curriculum: Monday 10/27/14

LEVEL 1

  • Knees
  • Controlling/Turning Attacker
  • Headlock from the Side

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

  • Handgun from Front
  • Handgun to Side of Head
  • Recognition Drills

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

“”

West LA CrossFit WOD: Monday 10/27/14

Screen Shot 2014-10-26 at 12.08.23 PM

Name that Zombie

Warm Up
3 rounds of:
5 Tap Swings
20 second free standing HS
5 Shoulder Press (bar only)
5 Front Squats (bar only)
then
Experiment with deficit HSPUs and learn how to spot your comrades.

“Evil Alley”
6 sets against a 60 second running clock of:
10 
Pull-Ups (scale as needed to complete your 10 pull-ups under 20 seconds)
Thrusters for max reps (85/55)
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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

8pm Elements
6 sets against a 60 second running clock of:
10 
Pull-ups (first 3 sets) 10 Push-Ups (last 3 sets)
Thrusters for max reps (barbell only)
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Krav Maga Curriculum: Sunday 10/26/14

LEVEL 1

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

LEVEL 2

  • Review: Knees with Turn/Control
  • Fall Breaks (Back, Side)
  • Review: Choke from Front/Behind with Push
  • Choke from Front, Against Wall
  • Choke from Behind, Against Wall

LEVEL 3

  • Focus Mitt Combinations
  • Hairgrab, Front
  • Handgun from Front
  • Handgun to Side of Head

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

“”

Krav Maga Curriculum: Saturday 10/25/14

LEVEL 1

  • Advancing Straight Punches
  • Front Kicks
  • Combinations: Kicks & Advancing Punches
  • Wrist Releases
  • Arm Pulls

LEVEL 2

  • Review: Hammerfists (Forward)
  • Review: Striking from Knees and Back
  • Guard, Position (in Guard)
  • Guard, Stand Up/Escape
  • Review: Front Kick from Ground/Back Position
  • Kick Off from Guard

LEVEL 3

  • Focus Mitt Combinations (Standing, Ground)
  • Rolls & High Fall Breaks
    • Back
    • Side
    • Forward
  • Overcome Standing Opponent with Takedown

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

“”

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