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 Curriculum: Wednesday 07/23/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Front/Round Kicks
  • Switch Kicks (Front, Round)
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect w/Leg)
  • Defense vs. Front Kick (Outside Stabbing)
  • Defense vs. Low Round Kick (Shin)
  • Defense vs. Low Round Kick (Absorbing)

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!

“”

West LA CrossFit WOD: Wednesday 7/23/14

10574248_743473069043291_8509554138509117233_nWorkout of the Day
For time:
1000 Meter Row
2000 Meter Run
then
6 Rounds for QOM:
9 DB Rows
30 second Squats for consistent (work on speed)
6 Strict Pull Ups (weighted is an option)

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