Fight Gone Bad

3 Rounds for Reps of:

Wall Ball


Box Jump

Push Press


Rest 1 minute between rounds.

Scaling Options:

Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump

Performance Women/Fitness Men = 25kg  push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target and 20 inch box Jump

Fitness Women = 15kg push-press, 16kg sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)

Beginner = 7kg push-press, 8kg sumo deadlift high pull, Air Squat and 12 inch box jumps (step ups ok)

Mobility Monday

Maximizing Power for Runners and Lifters: Maintaining and Increasing Flexibility in the Hip Flexors

Tightness in the hip flexors can:

  • prevent full extension as you come out of the squat;

  • can pull on the pelvis as you lower down to prevent your back from staying upright; and/or

  • decrease your full power potential during your run stride if you can’t fully extend the hips as the striking foot leaves the ground behind you.