WEDNESDAY 160615

“Harder Chief”

Take 7:00 and establish a 1 Repetition Max Power Clean,

Rest as needed and determine your 70% threshold then,

As Many Rounds As Possible In 10:00 of,

1 Power Clean (70% of 1RM)
10 Push-ups
15 Squats
2 Power Cleans
10 Push-ups
15 Squats
3 Power Cleans
10 Push-ups
15 Squats

Continue this repetition scheme, adding one Power Clean at the completion of each round.

Note: Your score for todays workout is the total number of Power Cleans completed at the end of the AMRAP, multiplied by the amount of weight lifted. The weight x repetition matrix encourages both strength, endurance and gymnastics stamina.

GregJeff

Coach at Krav Maga Expert 2

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Congratulations to Greg Amundson who recently completed the grueling Krav Maga Expert 2 Course at Krav Maga Worldwide in Santa Monica, CA. Greg’s training partner Jeff Mount, in the photograph above, is a Level 5 Expert and the owner of Krav Maga Maryland. Stay posted for upcoming Krav Maga Seminars on Stick Defense, Gun Defense and Knife Defense this summer.

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Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete Three Times:

As Many Calories As Possible (AMCAP) in 1:00 of:
Assault Bike or Concept 2 Row

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wallball or Slamball

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump or Hurdle Jump

Endurance Workout (1:00 PM at HQ – Van Transportation to Big Bertha)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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