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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!

“”

West LA CrossFit WOD: Saturday 10/25/14

 

Name that Zombie

Name that Zombie

8am Lifting and then some
Let’s Snatch!  Snatch technique drills w Mer and single Snatches to follow.
then “Tear Gas”

9:30am CrossFit
“Tear Gas
4 mins of Double Unders
4 mins of Clean and Jerk-Grace style (115/75)
3 mins of Double Unders
3 min of  Clean and Jerk (125/85)
2 mins of Double Unders
2 mins of Clean and Jerk (135/95)

10:30 Elements
“Pepper Spray”
4 mins of Double Unders
4 mins of Wall Ball Shots
3 mins of Double Unders
3 min of  Wall Ball Shots
2 mins of Double Unders
2 mins of Wall Ball Shots

Krav Maga Curriculum: Friday 10/24/14

LEVEL 1

  • Straight Punches
  • Front Kicks
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Headlock from Side
  • Headlock from Behind
  • Choke form Behind, with Pull
  • Snap Downs
  • Recognition Drills

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: Friday 10/24/14

Screen Shot 2014-10-23 at 8.45.34 PM5 Rounds of:
7 BTN Shoulder Press (as close to jerk grip as possible)
:10 Handstand Hold (preferably center of room)
7 V-Ups
:10 Static Front Squat (85/55)

Lurong Living WOD #7 of sorts
“Dynamix”
AMRAP 7 mins of:
6 Handstand Push Ups or Hand Release Push Ups
8 KB Swings (28-32/20-24)
12 Deadlifts (185/115)

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

West LA CrossFit WOD: Thursday 10/23/14

Screen Shot 2014-10-23 at 12.16.03 PM“Technical Difficulties”
AMRAP 12 mins
10 Toes to Bar
7 Power Clean
4 Front Squats
200 Meter Run
1 Rope Climb

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

6pm Advanced
Snatch Grip BTN Push Press
Handstand Straddle Down
Seated L Rope Pull Ups
then
Snatch Practice

Krav Maga Curriculum: Thursday 10/23/14

LEVEL 1

  • Heel Strikes
  • Hammerfists (all angles)
  • Elbows
  • Choke from Front, with Push
  • Choke from Behind, with Push

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

  • Thai Pad Combinations
  • Review: Choke from Behind
  • Handgun from Behind, Touching
  • Handgun from Behind the Arm, Touching

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

“”

Krav Maga Curriculum: Wednesday 10/22/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Hook Punch
  • Bobbing & Weaving
  • Hook Punch Defenses
  • Guard, Striking
  • Kick Off from Guard

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!

“”

West LA CrossFit WOD: Wednesday 10/22/14

Screen Shot 2014-10-21 at 11.16.09 AMDon’t forget to claim your partner for the Halloween partner workout.  Costumes recommended.

“Thunderball”
2 minutes Max Reps KB Snatch (24/16kg)
then directly into 8 minute AMRAP of:
16 OH Walking Lunges (45/25lb plate)
8 Lateral Box Jumps 20″
12 Wall Ball Shots (20/14)
then directly into
2 minutes max rep KB Snatch (24/16kg)

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

Krav Maga Curriculum: Tuesday 10/21/14

LEVEL 1

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

LEVEL 2

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

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 10/21/14

Screen Shot 2014-10-20 at 12.54.21 PM

“Shay Shay”

“Bedazzled
10 Rounds not for time of:
3 Back Squats (medium load) across
5 Strict Ring Dips (Adv=1 MU + 2 more Ring Dips)
1 Wall Walk (nose to wall)
Record Load and place a **next to your name if you did the Adv version.

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

6pm Advanced
Build to a max Hang Power Clean
Build to a max Power Clean
Take 10 min to practice heavy Split Jerks

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