Krav Maga Curriculum: Friday 06/01/12

LEVEL 1

  • Review: Hammerfists, Front Kicks
  • Review: Headlock from the Side
  • Stress & Recognition Drills
  • Ground: Side Position
  • Side Kick/Transition Kick from Ground
  • Getting up from the Ground

LEVEL 2

  • Choke while Mounted
  • Headlock/Close Choke while Mounted
  • Mounted, Trap & Roll
  • Exiting from Guard
  • Ground/Standing Self-Defense Drills

LEVEL 3

  • Review:
    • Back Kick
    • Side Kick
    • Front Kick to Groin
  • Overhand Right
  • Thai Pad Combinations
  • Spinning Back Kick
  • Offensive Back Kick

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

“Don’t be upset with the results you didn’t get with the work you didn’t do.”

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KMW CrossFit WOD: Friday 6/1/12

 

FILTHY FIFTIES
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 6pm

Krav Maga Curriculum: Thursday 05/31/12

LEVEL 1

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

LEVEL 2

  • Review: Bobbing & Weaving, Slipping Punches
  • Review: Hook Punches + Defenses, Uppercut Punch
  • Focus Mitt Combinations
  • Uppercut Punch Defenses
  • Recognition Drills
  • Fall Breaks (Back, Side)

LEVEL 3

  • Focus Mitts
  • High Fall Break (Back)
  • Hairgrab, Behind or Opposite Side
  • Bearhug, Behind (lifting)

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

“No matter how loud your opinions are, they do not choose who you can be.”

1-10, 2-14, 3-46

KMW CrossFit WOD: Thursday 5/31/12

WOD
5 Rounds for time of:
15 Hang Snatch (95/65lbs)
400 Meter Run

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm

6pm Advanced CrossFit
Shoulder Press
5-5-3-3-1-1-1

REMINDER: We are starting Outdoor Workout this Sunday at 9:00am.  The class will meet at the Santa Monica Rings just south of the pier.