Choke from the Front, with Push

LEVEL 1

• Review: Heel Strikes
• Hammerfists (Side, Behind)
• Elbows
• Choke from Front, with Push
• Choke from Behind, with Push

LEVEL 2

• Review: Knees + controlling/turning opponent, various holds
• Review: Defensive Front Kick
• Defensive Front Kick with Approach
• Bearhug, Behind (arms caught)
• Bearhug, Behind (arms free)
• Review: Choke from Behind
• Choke from Behind, with Pull

LEVEL 3

• Overhand Right
• Thai Pad Combinations
• Review Advanced Kicks:
• High Front Kick
• Offensive Back Kick
• Heel Kick
• Self-Defense Drills

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

“Success is what you attract by the person you become.”
- Jim Rohn 

You know what time it is!

8:00am Advanced CrossFit
Deadlifts
5-5-5 @ 80% of your 1 RM
then
5 Rounds of
3 reps followed by 20 seconds rest @ 90% of you 1RM
then
5 sets: 10 seconds on/10 seconds off of the following static holds
Chin Over Bar
L-Sit on rings (STRAIGHT LEGS)
Back Squat
GHD (w Plate)
One set for max time bar hang

9:30 All Levels CrossFit
In teams of 2 with one athlete working at a time complete:
50-40-30-20-10
KBS (24/16kilos)
Pull-Ups
Rest 2 mins
50-40-30-20-10
Thruster (95/65lbs)
Box Jumps (24/20″)

10:30am CrossFit Elements
What is CrossFit?  Why does it work? A little about the science…
In teams of 2 with one athlete working at a time complete
50-40-30-20-10
Thrusters (Bar Only)
Box Jumps (20″) or Step Ups

Hammerfist... Incoming!

LEVEL 1

• Elbows & Hammerfists
• Choke from Behind, with Push
• Choke from Front, with Push

LEVEL 2

• Review: Straight Punches, Elbow #1
• Uppercut Punch
• Focus Mitt Combinations
• Uppercut Punch Defenses
• Choke Against Wall (Front, Behind)

LEVEL 3

• Review Headlocks:
• from Side
• from Behind (Bar Arm)
• Focus Mitt Combinations
• Reverse Headlock (standing)
• 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!

“If you run you stand a chance of losing, but if you don’t run you’ve already lost.”
- Barack Obama 

Ladies and Gents! She's upside down!

WOD
AMRAP in 12 mins of:
3 Wall Walks (all the way to the wall!)
200 Meter Run
15 Push Press (95/65lbs)

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

LEVEL 1

• Review: Movement, Pivoting/Changing Directions
• Review: Straight Punches
• Knees (controlling opponent)
• Stacking Multiple Attackers
• Choke form the Front

LEVEL 2

• Review: Knees, Sprawls
• Flying Knees
• Review: Bearhug, Behind
• Bearhug, Front (arms free)
• Bearhug, Front (arms caught)

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!

“If you try, you might get exactly what you want. If you don’t, you don’t.”

All Levels CrossFit WOD
3 Rounds of:
7 Deadlifts (205/155lbs)
7 Muscle-Ups
then
3 Rounds of:
20 Wall Ball Shots
20 GHD Sit-Ups (or V-Ups)

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

6pm Advanced CrossFit ONLY
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

]]> http://kmwtrainingcenters.com/2012/05/16/kmw-crossfit-wod-thrusday-51712/feed/ 0 http://kmwtrainingcenters.com/2012/05/15/krav-maga-curriculum-wednesday-051612/ http://kmwtrainingcenters.com/2012/05/15/krav-maga-curriculum-wednesday-051612/#comments Wed, 16 May 2012 06:00:59 +0000 Todd Goldman http://kmwtrainingcenters.com/?p=14626 LEVEL 1

• Straight Punches (High, Low)
• Advancing Straight Punches
• Inside Defenses (High, Low)
• 360 Defenses

LEVEL 2

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

LEVEL 3

• Review: Defensive Front Kick, Side Kick, Back Kick
• Review: Kick Off from Guard
• Review: Headlock from Side
• Choke from the Side on Ground (Kick to Face)
• Headlock from the Side on the Ground (position)
• position
• weight back
• weight forward

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

“The greatest achievement was, at first, and for a time, but a dream.”
- Napoleon Hill 

Some of KMW's favorite female CrossFit athletes representin'!

“Spring Cleaning”
With a continuous running clock for 21 mins:
Every min on the min for 7 mins complete 2 Hang Power Cleans
Every min on the min for 7 mins complete 2 Power Cleans Cleans
Every min on the min for 7 mins complete 2 Squat Cleans
The load should be 85-90% of your 1 RM (Your 1 RM with clean technique)

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

6:30pm CrossFit Endurance @ SMC Track
50m x 2 (1 min rest in between)
100m x 2 (2 min rest in between)
150m x 2 (2 min rest in between)
200m x 2 (3 min rest in between)
300m x 2 (3 min rest in between)
400m x 2 (5 min rest in between)
Please bring a jump rope if you have it as well as a watch with a timer.

LEVEL 1

• Elbows (Forward, Upward)
• Chokes (All)
• Recognition Drills
• Stress Drills

LEVEL 2

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

LEVEL 3

• Review: Back Kick
• Spinning Back Kick
• Hairgrabs, (Front, Side, Behind) (Impending Knee)
• Review: Headlock from Behind
• Headlock from Behind, Leverage on Fingers

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

“Faith is taking the first step even when you don’t see the whole staircase.”
– Martin Luther King, Jr.

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 4pm, 6pm, 7pm