5-3-1
Bench 5x120 5x125 15x135
DL 5x135 5x135 10x160
4 Tabata Rounds
Push up bag strikes
Set up bag strikes
Heavy bag hand striking
Kicks
KM OPen
Tabata bodyweight
Hook, Uppercut, Inside chop, Liver shot
Tabata Hand combination
Forward Knee-Regular knee
Tabata Forward Regular knee combo
Choke from front one hand pluck
Tabata chokes with bodyweight
Built Suspension trainer like TRX
About Me
- Jeff
- I am a husband and father first, my wife's biggest fan and my children's biggest cheerleader. I am a certified Krav Maga instructor and shodan in Wado ryu karate. I currently teach at Charleston Krav Maga and use Crossfit and kettlebells in support of KM training. I am lucky enough to train with some really fantastic people. Two philosophies guide all my training--Gregg Glassman's "World-class fitness in 100 words" and Rory Miller's “You need to be able to do things to mitigate danger. You only need to think you can do things to alleviate fear. ” My pet peeve is half-assed effort...in anything.
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