Krav Maga Curriculum: Sunday 02/01/15

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

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

  • Review: Choke from Behind with Push
  • Review: Knees
  • Drills & Review
  • Stick Attacks (Overhead Swing)

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

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Krav Maga Curriculum: Saturday 01/31/15

LEVEL 1

  • Straight Punches (High, Low)
  • Advancing Straight Punches
  • Focus Mitt Combinations
  • Inside Defenses

LEVEL 2

  • Focus Mitt Combinations
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect with Leg)
  • Inside Defenses + Counterattacks

LEVEL 3

  • Review: Full Mount (Position, Striking, Exit from Mount)
  • Review: Elbow Escape from Full Mount
  • Review: Guard Positions
  • Guard Escape (stacking)
  • Side Mount Position, Strikes
  • Side Mount, Transition to Full Mount

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

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Krav Maga Curriculum: Friday 01/30/15

LEVEL 1

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

LEVEL 2

  • Review: 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

  • 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!

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West LA CrossFit WOD: Friday 1/30/15

Screen Shot 2015-01-29 at 8.36.42 PM“Bear Complex
Complete 5 sets for load increasing load on each round:
7 Cycles of the following = 1 set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
The Clean starts at the ground an finishes in full hip extension.
Jerking is acceptable as are Squat Cleans or Deadlift to a Hang Clean
The Squat and Push Press CAN be combined to a Thruster
Although, you may NOT Squat Clean directly into a Thruster
There is no time component on this workout

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

Extra Credit: Smolov Jr, Week 3/Day 3
Back Squat 8 x 4 @ 80% + 10-15 lbs