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Krav Maga Curriculum: Sunday 01/25/15

LEVEL 1

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

LEVEL 2

  • Review: Choke from Side, Choke from Behind
  • Defensive Front Kick
  • Side Kick
  • Back Kick
  • Side/Back Kick with Turn + Hammerfist
  • Bearhug, Front/Arms Free
  • Bearhug, Front/Arms Free, Leverage on Neck
  • Snap Downs

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!

“”

Krav Maga Curriculum: Saturday 01/24/15

LEVEL 1

  • Straight Punches (High, Low)
  • Compound Movement
  • Combinations: Punches & Kicks
  • Ground: Position & Movement

LEVEL 2

  • Sprawling
  • Focus Mitt Combinations
  • 360 Defenses + Counterattacks
  • Defense vs. Knee Grab

LEVEL 3

  • Hairgrabs
  • 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!

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West LA CrossFit WOD: Saturday 1/24/15

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Happy Birthday Cain Mora

8:00am CrossFit 3
Smolov Week 2-Day 4
Back Squat 10×3 @ 85% of your 1rm +5-10lbs
“Man Up”

9:30am CrossFit 2
“Man Up”
For time
1200 m Farmer Carry (30/20)
10 Renegade Rows at each corner

10:30am CrossFit 1
“Man Up” (25/15)

Krav Maga Curriculum: Friday 01/23/15

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

  • 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 WOD: Friday 1/23/15

10406403_10202327932919867_8092095645201401412_nWOD
Part 1.) Strength/Skill
Take 16 mins to practice/build up to a 3 rep Hang Power Clean
Part 2.) Conditioning/Skill
“Hobnobb”
3 Rounds of:
400 Meter Run
15 HSPUs
15 KBS (24/16)

Extra Credit:
Smolov-Week 2 Day 3
Back Squat 8 x 4 @ 80% of your 1 rm + 5-10 lbs

WOD Times-6am, 7am, 12:15pm, 5pm CF1, 6pm

Krav Maga Curriculum: Thursday 01/22/15

LEVEL 1

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

LEVEL 2

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

LEVEL 3

  • Review: Reverse Headlock (standing, on ground)
  • Review: Headlock from the Side, on Ground (weight forward)
  • Thai Pad Combinations
  • Drills!!

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

“”

West LA CrossFit WOD: Thrusday 1/22/15

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Only parents of CrossFit would do this to their children.

“Double Dou”
In teams of 2 complete the following AMRAPs where you alternate with your team member for sets of 10 reps.
Record your max reps for each round.
5 min AMRAP:
10 Power Snatch (75/55lbs)
Rest 1 min
5 min AMRAP:
10 Burpee Over Bar
Rest 1 min
5 min AMRAP:
10 Box Jumps (24/20″)

WOD Times-6am, 7am, 12:15pm, 5pmCF 1, 6pm Challenge Practice, 8pm

6pm Challenge Practice
Back to the Handstand!  Handstand Wall drills along with some gymnastics conditioning that will improve all of your gymnastics skills
then
Super Challenge your friend, training partner or rival with some mini races.
20 Toes to bar for time
Max rep Shoulder Touch
Max distance Handstand Walk
And a whole lot more!

Krav Maga Curriculum: Wednesday 01/21/15

LEVEL 1

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

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:
    • 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 1/21/15

 

Checks and X's

Checks and X’s

Extra Credit
Smolov Week 2, Day 2
Back Squats 7 x 5 @ 75% + 5-10lbs

“Deadman Hopping”
Take 15 mins to work up to a heavy 5 rep Deadlift
then complete the following for time:
50 Double Unders
21-15-9 of the couplet
Deadlifts (225/155lbs)
Ring Rows
50 Double Unders

WOD Times-6am, 7am, 12:15pm, 5pm CF1, 7pm, 8pm

 

Krav Maga Curriculum: Tuesday 01/20/15

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

  • 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!

“”

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