Box Brief

I have fight gone bad to be one of the best indicators of overall conditioning. It’s no coincidence that every single regional and games athlete has a FGB well into the 400s with several having over 500. We do this 3 or 4 times a year for this reason. Be smart with your strategy and above all, mentally push yourself to see what you are capable of.


“Fight Gone Bad”
3 Rounds for Max Reps
1min. Wall Balls (20/14)
1min. SDHP (75/55)
1min. Box Jumps (20″ for all)
1min. Push Press (75/55)
1min. Row for cals
1min. Rest


Travel WOD

3 rounds
1 min squats
1 min burpees
1 min double unders
1 min push ups
1 min shuttle runs
1 min rest