MONDAY 180118

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Threshold Mashup Training

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Box Jump (24′ / 20′.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)

Rest 2:00 and determine your Threshold percentages below:

12:00 Running Clock (4 Rounds Each Station)
Minute One: Concept2 Row (40% Threshold)
Minute Two: Box Jump (50% Threshold)
Minute Three: Wallball Shots (60% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. For the first time today, one of our stations will exceed the 50% range! Push yourself, and hold those percentage numbers! Todays training session focuses on the stations from the famous workout “Fight Gone Bad.”

Jason and Dan – Are you guys OK?


Krav Maga combined Yellow Belt and Orange Belt starts on Wednesday, January 17, 2018, from 6:15PM to 7PM. KIDA!


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