02 June 2017

FRIDAY 170602

Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
GHD Sit-up
Battle Ropes
Concept2 Row
Bosu Ball Squat

Rest as needed then at HQ,


Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. This is a sweet workout, and a great way to wrap up an awesome week of training. Advanced athletes are encouraged to use the Snatch technique on the timed evolution, then transition to a Clean and Jerk for max weight.

IMG 9847


Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)


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