"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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30 August 2017

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WEDNESDAY 170830

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,

Power Clean, 5,3,1 Repetitions (Work up to a 1RM)

Rest as needed then,

Five Rounds for Time:
30 Squats
9 Power Cleans (50% of 1RM)
15 Hand Release Push-ups

Note: After working up to a 1 Repetition Max on the Power Clean, Athletes will calculate 50% for their “workout weight” on todays session. A great goal for men is a Bodyweight (or more) Power Clean, and women 3/4 Bodyweight (or more).

Nice Technique, Nancy!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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