FRIDAY 170609

Station Rotation at Krav Maga,

One Minute “On” Followed by Thirty Seconds “Off” for One Round:

Assault Bike
Concept2 Row
Bosu Ball Squat
GHD Sit-up
Peg Board or Modified Rope Climb Drill

Rest as needed then at HQ,

For Total Repetitions:

1:00 of Double Unders
1:00 of Deadlifts (135lb. / 95lb.)
1:00 Rest & Add  Weight
1:00 of Double Unders
1:00 of Deadlifts (155lb. / 105lb.)
1:00 Rest & Add Weight
1:00 of Double Unders
1:00 of Deadlifts (185lb. / 135lb.)

Note: This is a slightly modified “Old School” classic Coach Glassman workout that, in it’s simplicity, is the genius and challenge. Your “score” each round (which consists of Double Unders + Barbell Deadlifts) is the total Double Unders in category “A” and total Deadlifts in category “B”.

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Congratulations to Morgan, Eric and Brandon on achieving their Krav Maga Yellow Blet. These three incredible warriors tested over three days, and were subject to some grueling evolutions! Outstanding work, men!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class is Cancelled Tonight. There will be Open Gym from 5PM – 6PM. 

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