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Krav Maga Curriculum: Monday 07/28/14

LEVEL 1

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

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

  • 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: Monday 7/28/14

10532804_10203875794202816_6000248464566057967_n“Lion Killer”
Complete for time:
30 Thrusters (85/55)
20 V-Ups
400 Meter Run
20 Thrusters (95/65)
30 V-Ups
400 Meter Run
10 Thrusters (105/75)
40 V-Ups
400 Meter Run

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

8pm Elements
Complete for time:
30 Wall Ball Shots
20 Sit-Ups (feet anchored)
400 Meter Run
20 Wall Ball Shots
30 Sit-Ups (feet anchored)
400 Meter Run
10 Wall Ball Shots
40 Sit-Ups (feet anchored)
400 Meter Run

Krav Maga Curriculum: Sunday 07/27/14

LEVEL 1

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

LEVEL 2

  • Bobbing & Weaving
  • Hook, Uppercut & Overhand Right Punches
  • Focus Mitt Combinations
  • 360 Defenses + Counterattacks
  • Defense vs. Front Kick to Body

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!

“”

Krav Maga Curriculum: Saturday 07/26/14

LEVEL 1

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

LEVEL 2

  • Review: Front Kicks, Round Kicks
  • Review: Inside Defenses
  • Switch Kicks
  • Kick Combinations
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)
  • Diagonal Downward Round Kick

LEVEL 3

  • Review: Straight Punches
  • Review: Striking & Exiting from Full Mount
  • Side Control, Transition to Full Mount, Disengage
  • Side Control, Bottom Position (elbow escape)
  • Side Control, Bottom Position (reversal)

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

“”

West LA CrossFit WOD: Saturday 7/26/14

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

Our Naama is having a boy! Congratulations to Namma and Anne Marie!

8am Lifting Session
Bench Press
3-3-2-1-1-3-5
Loads-70-80-85-90-95-85-80%
then complete w Squat Cleans
“Hopps-A-Lot

9:30 CrossFit
Hopps-A-Lot
Ascending ladder for 9 mins
20 Double Unders
1 Power Clean + Front Squat
20 Double Unders
2 Power Clean + Front Squat
20 Double Unders
3 Power Clean + Front Squat
20 Double Unders
4 Power Clean + Front Squat
(M: 95/ W: 65lbs)

10:30am Elements
Work the Front Squat Position then the Power Clean
then
Hopps-A-Lot Too
Ascending ladder for 9 mins
5-10 Double Unders (or 20 singles)
1 Power Clean + Front Squat
5-10 Double Unders
2 Power Clean + Front Squat
5-10 Double Unders
3 Power Clean + Front Squat
5-10 Double Unders
4 Power Clean + Front Squat

Krav Maga Curriculum: Friday 07/25/14

LEVEL 1

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

LEVEL 2

  • Review: Elbows (#3, 4, 5), Knees
  • Uppercut Back Kick
  • General Defense vs. Grab or Possible Bearhug
  • Bearhug from Behind (arms free)
  • Bearhug from Behind (arms caught)
  • Recognition Drills

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: Friday 7/25/14

from camera 151“Semiautomagic”
Complete for time:
100 KBS (24/16kilos)
100 Burpees
You may partition the sets any way you’d like

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

Krav Maga Curriculum: Thursday 07/24/14

LEVEL 1

  • Heel Strikes
  • Hammerfists (all angles)
  • Elbows
  • 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: 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: Thursday 7/24/14

photoGrace
30 Clean and Jerks for time

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

6pm Advanced
Pistol Work
3 sets: 3-3
3 sets: 3-3 Weighted
3 sets: 3-3 Overhead
then
For time:
20 HSPUs
7 Muscle Ups
Rest and repeat for 2 sets
then learn Forward Roll from support

Krav Maga Worldwide Beach Day!!!!

beach_day_blogpic

All of us here at Krav Maga Worldwide want to celebrate summer with all of YOU! So on Sunday, August 17th we will be hosting a Beach Day!! Come out to the beautiful Santa Monica beach (at the end of Ocean Park Blvd near Lifeguard Tower 26), and let us treat you to some food, music, games, fun, etc!!! The fun starts at 11am and goes until 3pm…If you want to come out a little early, we’ll also be having an outdoor Morning Workout from 9:30am – 10:30am!!

It’s going to be an awesome day and an awesome opportunity to chill out with the people you train with. Beach Day is open to all Krav Maga Worldwide Members, Staff, Instructors, Friends, and Family.
We look forward to seeing you on the beach!!!

DATE: Sunday, August 17, 2014
TIME: 11:00AM – 3:00PM
LOCATION: Santa Monica Beach (end of Ocean Park Blvd. at volleyball court near Lifeguard Tower 26)
ACTIVITIES: Morning Workout (9:30AM-10:30AM), Volleyball, Soccer, Sand Castle Building, etc.
FOOD: YES!!

WHO’S INVITED?? EVERYONE!  Members and KMW employees from both West LA and Sherman Oaks centers, family, and friends.

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