image

Coach Molly teaching the form for the kettlebell windmill!

 

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Technique review: four positions of the push press. Resetting after every rep in training mode. Fast cycling of the push press in performance mode. (5 min)

3. Warm up with reps at each FGB station (10 min)

4. "FIGHT GONE BAD! (PVCF Ed.)"

One minute for max reps at each of the following stations:

  • Wallballs
  • Muscle cleans
  • Box jumps
  • Push Press
  • Row (calories)

Rest for one minute and then repeat for a total of three rounds. Score is total reps. This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps.

LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.

17 min cut-off.

 

 

Have fun!