Dan Broughton

Quarantine WOD Part I Tabata Strict Press 8 rounds of 20 seconds on 10 seconds off w/ Empty Barbell or DB’s *During 10 seconds of rest you must HOLD BAR/DB IN FRONT RACK POSITION Part II 4 rounds of12 DB… Read more »

Quarantine WOD Part I 4 sets of 20 DB RDLS immediately into 20 DB lunges (may sub w/ Barbell, or KB) *rest 90 seconds between sets Part II 12 minute AMRAP 30 in and out Plate Hops (sub w/ 30… Read more »

Quarantine Tabata!! *20 seconds on/ 10 seconds rest repeat 8 times. Then move on to next movement Squats Push Ups Sit ups Burpees

*Quarantine WOD: AMRAP 24 minutes 400 m run 10 burpees 15 sit ups 30 squats

1 RM Front Squat (if available) If not- 4×20 jumping squats (hold an odd object to make it more challenging!) *Quarantine WOD: AMRAP 4 minutes 5 push ups 10 Mountain Climbers 15 squats MAX burpees rest 2 minutes then repeat… Read more »

*Quarantine WOD: Every 2 minutes for 8 minutes complete: 200 m run then MAX squats in remaining time rest 1 minute then Every 2 minutes for 8 minutes complete 200 m run then MAX push ups in remaining time rest… Read more »

1 RM Push Jerk (if available) If not- 4 sets of 15-20 reps odd object press (each arm) Use anything you can find! *Quarantine WOD: 4 RFT 10 lunges 12 squats 14 sit ups *Every minute complete 3 burpees

Skill: Freestanding Handstand work Work on kicking up to handstand, pushing feet off the wall and holding, partner handstand hold WOD: For time: 15 HSPU 20 Pull Ups 12 HSPU 16 Pull Ups 9 HSPU 12 Pull Ups 6 HSPU… Read more »

Strength: 1RM Deadlift ( Retest from 1/14 ) WOD: AMRAP 15 8 SDHP 115/75 200m run 10 BB Walking Lunges 115/75 250m row 8 Front Squats 115/75 *Quarantine WOD: AMRAP 15 10 burpees 200 m run 10 jumping lunges 200… Read more »

HERO WOD: Rene 7RFT 400m run 21 Walking Lunges 15 Pull Ups 9 Burpees (Wear a vest) *Quarantine WOD: Modified Rene 7RFT 400 m run 21 walking lunges 15 Shoulder Taps in plank 9 burpees