• LATEST KRAV MAGA AND FITNESS VIDEOS

Krav Maga Curriculum: Friday 11/21/14

LEVEL 1

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

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

  • Review: Basic Combatives
  • Review: Level 1 Chokes
  • Review: Wrist Release – 2 Arms Bahind Back
  • Handgun – to Side, in front of Arm
  • Handgun – to Front, Pushing into Stomach

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

“”

West LA CrossFit WOD: Friday 11/21/14

IMG_1165WOD
Build up to your heaviest set of 5 rep KB Snatch and complete 5×5 on each side.
Then
Complete 4 Rounds
AMRAP in 3 mins of:
20 Double Unders (unbroken)
10 Toes to Bar
5 HSPUs
Rest 1 min

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

Krav Maga Curriculum: Thursday 11/20/14

LEVEL 1

  • Advancing Straight punches
  • Front Kicks
  • Round Kick
  • Ground, Back Position, Kicking
  • Round Kick from Ground
  • Getting Up from Ground

LEVEL 2

  • Shadow Boxing
  • Hook Punch
  • Focus Mitt Combinations & Drills
  • Bobbing & Weaving
  • Hook Punch Defenses
  • 360 Defenses + Counterattacks

LEVEL 3

  • Review: Bearhugs (Front)
  • Bearhug, Front (lifting)
  • Arm Drags
  • High Fall Breaks
  • Hairgrab, Front (in place)

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

“”

West LA CrossFit WOD: Thursday 11/20/14

Kim Mills wins Gold in her Jiu Jitsu tournament.  Congrats Kim for an outstanding Victory!

Kim Mills wins Gold in her Jiu Jitsu tournament. Congrats Kim for an outstanding Victory!

WOD
6 sets on each leg of:
Back Rack-Bulgarian Split Squats-8 reps per leg (45-65/35-55 lbs)
then
EMOTM for 12 mins complete:
12 Wall Ball Shots (20 to 11′/14 to 10′)

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

6pm Lifting
Box Squat 3-3-3-3-3 building first 3 sets then holding last 2.
Push Jerk 3-3-3 building
Split Jerk 3-3-3 building
Complete Bulgarian Split SQ from earlier if you didn’t do it yet.

Krav Maga Curriculum: Wednesday 11/19/14

LEVEL 1

  • Review: Front Kicks
  • Round Kicks
  • Ground Position: Back/Side
  • Kicking from the Ground
  • Getting up form the Ground

LEVEL 2

  • Review Knees, Front Kicks
  • Knees with Cross-Face
  • Choke & Bearhug Review
  • Reaction & Aggression Drills
  • General Defense vs. Grabs or Possible Bearhug
  • Bearhugs: Mixed Attacks

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: Wednesday 11/19/14

10525791_10152851640674171_8635808548332888897_n“Thorn Within”
5 two min rounds of:
200 Meter Run
5 C2B Pull-Ups
15 Squats
5 C2B Pull-Ups
with remaining time (if any) complete KBS (24/16)
Rest 1 min

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

Krav Maga Curriculum: Tuesday 11/18/14

LEVEL 1

  • Movement
  • Straight Punches
  • Front Kicks
  • Knees
  • Aggression Drills
  • Ground Position/Movement
  • Getting up from Ground to Striking

LEVEL 2

  • Advancing Front Kick
  • Defensive Front Kick (with approach)
  • Bearhug, Front (arms free, arms caught)
  • General Defenses vs. Grabs/Possible Bearhugs

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!

“”

West LA CrossFit WOD: Tuesday 11/18/14

IMG_8950“Los Compas”
Team of 2 complete:
30 Deadlifts (185/135)
400 Meter Run together
40 Burpee over bar
400 Meter Run togehter
50 Overhead Squats (95/65)
400 Meter Run together
40 Burpee over bar
400 Meter Run together
30 Deadlifts (185/135)

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

6pm Lifting Session
Banded Lateral Steps
Good Mornings 5-5-3-3-3
Top 1/2 Front Squat (Overload) 1.1.1-1.1.1-1.1.1
Box Squat (medium-heavy load) 3-3-3-3-3
25 Jumping Back Squats (1 set)

7pm Elements
“Los Compas”

Krav Maga Curriculum: Monday 11/17/14

LEVEL 1

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

LEVEL 2

  • Review: Knees, Hammerfists
  • Choke while Mounted
  • Headlock/Close Choke While Mounted
  • Pop Up from Mount

LEVEL 3

  • Review: Chokes & Headlocks
  • Review: Reverse Headlock (Standing)
  • Focus Mitt Combinations
  • Review & Drills!
  • Headlock from the Side, on Ground
  • Reverse Headlock (on Ground – Sit-Out)

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

“”

West LA CrossFit WOD: Monday 11/18/14

10731163_10205368084626744_7132326554972823633_n“Circuit City”
3  Rounds of:
:30 Hang Power Clean (135/95 lbs)
:30 Push Up
Rest 1 min
:30 Front Squat (135/95)
:30 Box Jump (24/20″)
Rest 1 min
:30 Seated DB Shoulder Press (25-30/15-20 lbs)
:30 Handstand Hold
Rest 1 min
Score-total reps per round regardless of movements. Everytime you come down in your handstand you must deduct 5 reps from that rounds score.

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

8pm Elements
“Circuit City”

Next Page »