This workout may start at any station, but move in order of the movements written. Do as many reps as you can in 60 seconds and then switch to the next station. Continue in this fashion for 5 minutes and then rest for 1 minute. Repeat for a total of 3 rounds. Your score is total reps. There is no transition time built into the workout. Yes, both men and women use 20″ boxes. “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station 1 Minute rest between rounds Wall balls, 20/14# Sumo deadlift high pull, 75/55# Box jumps, 20″ Push presses, 75/55# Row, caloriesRead more

Find a 2 rep front squat from the racks – if you already have a 2RM in wodify, hit a weight about 10-20# below that, then go for a PR. The more advanced lifter should add a smaller increment over your previous PR. For instance, a new person may add 10-30 lbs over their previous number while an advanced lifter may only add 2.5-5 lbs. For the metcon, substitute 3 rope pulls for every rope climb if scaling. Also, the cleans should be FULL cleans (squat below parallel) Strength 2RM Front squat Conditioning 4 rounds for time: 3 rope climbs 12 cleans, 135/95#Read more

In order to honor those who lost their lives in Orlando, we are going to do this custom workout. It starts with 49 double unders, then has 7 rounds of 7 movements, each with 7 reps per round. After all 7 rounds are complete, you will finish the workout with 49 double unders. Much like the hero workouts we do, let’s use this as a time to be grateful for what we have and remember that even being able to workout is a privilege. “Orlando 49” For time: 49 double unders, then 7 rounds of: 7 pull-ups 7 deadlifts, 225/155# 7 burpees 7 box jumps, 24/20″ 7 sit-ups 7 wall balls, 20/14# 7 ring dips then, 49 double undersRead more

An olympic lift, a gymnastic movement, and a monostructural component – these are the three types of movement we think about when programming. Since this is a longer workout, you will want to pace this out and decide how to break up the reps. Those stronger/more proficient will be able to do these unbroken for at least the first few rounds, but since it’s a longer workout, maybe you break up earlier than you need to. The run shouldn’t be a sprint, but don’t treat it as a light jog either. AMRAP in 25 minutes: 7 clean and jerks, 155/105# 14 HSPUs run 400mRead more

The pause in each back squat should be 3 seconds – have a partner count it out for you once you reach the bottom of your squat. Overhead squat weight should be light to moderate. Scale toes-to-bar to V-ups, especially if sore from yesterday. Strength Pause back squat 5, 5, 5 Conditioning 3 rounds for time: 20 overhead squats, 95/65# 20 toes-to-barRead more