- 5 minute warmup: shadow boxing. Work on pivoting and throwing the hammerfist every time you change directions.
- Ladder of full sit ups up to 10, with a technical get up from the ground in-between. For example: 1 sit up, 1 get up; 2 sit ups, 1 get up; 3 sit ups, 1 get up…up to 10 sit ups.
- End with 100 Push-Ups, as fast as you can in as many sets as you need. Time it.
Winter Break Workout #1: 12.27.11
- Experiment with some of these warm-up ideas.
- Three 5-minute rounds consisting of the following circuit:
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
1:00 rest between rounds.
- Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.
Zombie Preparedness Workout 10.22.11
So, you think you’re ready for the Zombie Apocalypse, eh? You’ve read The Walking Dead and can’t stop watching Night of the Living Dead. You bought everything the CDC told you to buy to prepare for it. You’ve read the debates on whether the creatures in 28 Days Later were zombies or just infected humans. You can even dance with them.
And, despite the evidence, you think a Zombie infection could actually happen.
But, have you trained to kill them? You will on Saturday! The 8:30 Krav class will be a kick-ass workout designed to make sure you are prepared when the dead become the undead.
It’s worth getting out of bed for.
Trust me.
Congrats to Patrick
Please join me in congratulating Patrick for spending 7 grueling days in LA to become a better Krav Maga practitioner and teacher. Patrick is now officially Phase C certified, which means he can now teach Level 3 Krav and continue his training into the “Expert Series,” which involves weapons.
Patrick was joined by 5 other instructors and they all passed!
Level 1 Mini Test
Hello Folks!
There will be a review of the Level 1 curriculum Friday, Sept 9 and Saturday, Sept 10. On Friday, I will run a mini-test in the 7pm class. On Saturday, we’ll start with a heart-pumping workout and then slow it down to review specific techniques you are having trouble with and end with a Finisher.
Everyone will benefit from both classes and have a great workout. You’ll definitely get some conditioning to prepare you for the test on Sept 16.
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