• LATEST KRAV MAGA AND FITNESS VIDEOS

Krav Maga Curriculum: Sunday 03/29/15

LEVEL 1

  • Movement, Pivoting/Changing Directions
  • Straight Punches, Heel Strikes
  • Knees (controlling opponent)
  • Stacking Multiple Attackers
  • Choke from the Front

LEVEL 2

  • Review: Straight Punches
  • Review: Choke from Front, Standing (2-hand Pluck)
  • Mounted, Trap & Roll
  • Choke while Mounted
  • Headlock/Close Choke while Mounted
  • Kick Off from Guard

LEVEL 3

  • Focus Mitts
  • Review: Uppercut Defenses
  • Review: Front Kick to Groin, Offensive Front Kick
  • High Front Kick
  • Defense vs. High Front Kick
  • Defense vs. Front Kick to Vertical Target (Pluck)
  • 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 03/28/15

LEVEL 1

  • Movement
  • Straight Punches, Heel Strikes
  • Advancing Punches
  • Retreating Punches
  • Headlock form the Side

LEVEL 2

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

LEVEL 3

  • Ground Drills
  • Defense vs. 2-Hand Head Control
  • Arm Drags
  • Review:
    • Choke from the Side
    • Choke from Behind
    • Headlocks
  • Full Nelson
  • 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: Saturday 3/28/15

Screen Shot 2015-03-27 at 7.21.24 PMWorkout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
Scaled (65/45)

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

WOD Times-8:00, 9:30, 10:30 CF1

10:30 CF 1
Review Thruster Technique
21-15-9 reps for time of:
Row (calories)
Thrusters

 

Krav Maga Curriculum: Friday 03/27/15

LEVEL 1

  • Straight Punches
  • Elbows (Forward, Upward)
  • Front Kick
  • Choke from Front
  • Recognition Drills

LEVEL 2

  • Review: Straight Punches, Palm-Heel Strikes
  • Review: Arm Pulls, Wrist Releases (All Angles)
  • Advancing Front Kick
  • Choke from Behind, Against Wall
  • Choke from Behind, with Pull

LEVEL 3

  • Focus Mitt Combinations
  • Review: Inside Defenses + 360 w/Counterattacks
  • Outside Defenses (1-4)
  • Forward Hard Fall Break
  • Forward Rolls
  • Defense vs. High Round Kick (Reflexive)

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

“”

West LA CrossFit WOD: 3/27/15

Screen Shot 2015-03-26 at 8.17.04 PM

15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
Scaled division is 65/45lbs

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

 

Krav Maga Curriculum: Thursday 03/26/15

LEVEL 1

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

LEVEL 2

  • Review: Knees; Elbows & Hammerfists (Behind)
  • Review: Choke from Behind
  • Review: Back Kick + Hammerfist
  • Uppercut Back Kick
  • Back Kick
  • Bearhug, Behind (arms free)
  • Bearhug, Behind (arms caught)

LEVEL 3

  • Pummeling
  • Defense vs. 2-Hand Head Control
  • Arm Drags
  • Single-Leg Takedowns

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

“”

West LA CrossFit WOD: Thursday 3/25/15

11083669_10152891525053640_1601145773962237315_n“Hasty Herd”
In teams of 4 complete the following 20min AMRAP:
1 athlete starts at each station
300 Meter Row
Burpee Box Jump (20″)
Single Arm DB Snatch (45/30lb)
Rest
*The amount of work time is dependent upon the athlete on the Rower.  Athletes do not rotate to the next exercise until they are relieved by the athlete behind them.   Each team keeps a cumulative score for the Burpee BJs and DBS.

WOD Times-6am, 7am, 12:15pm, 5pm, 5pm Mobility and 15.5 announcement, 6pm CF Open 15.5 Review, 8pm

Krav Maga Curriculum: Wednesday 03/25/15

LEVEL 1

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

LEVEL 2

  • Defensive Front Kick with Approach
  • Fall Breaks (Back/Side)
  • Transition Kick

LEVEL 3

  • Ground Drills
  • Defense vs. 2-Hand Head Control
  • Arm Drags
  • Review:
    • Choke from the Side
    • Choke from Behind
    • Headlocks
  • Full Nelson
  • 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: Wednesday 3/25/15

10665181_10153112567460435_9092034088170826313_n“Ginger Juice”
4 Rounds for time:
10 Toe to Bar/Chest to Bar
20 Russian KBS (heavy)
200 Meter Run

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

Krav Maga Curriculum: Tuesday 03/24/15

LEVEL 1

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

LEVEL 2

  • Review: Choke from Side, Choke from Behind
  • Defensive Front Kick with Approach
  • Side Kick/Back Kick
    • with & without advance
    • with turn in/hammerfist
  • Wrist Releases vs. 2 / 3 Attackers

LEVEL 3

  • Side Control:
    • Top & Bottom Positions
    • Elbow Escape
    • Reversal
  • Ground Sparring

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

“”

Next Page »