Dan Broughton

Friday, February 5th

Skill: Handstand Push ups – spend 12 minutes working on kipping HSPU drills and technique. Conditioning: CrossFit Games Open 15.4As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans,… Read more »

Thursday, February 4th

Conditioning: Modified “Bergeron Beep Test”. Every minute on the minute until failure, perform 5 Thrusters 75/55lb, 5 Pull Ups, 5 Burpees. Every 5 minutes, increase reps by 1. *Scale reps accordingly to achieve 6+ rounds* Strength: 3 rounds for quality… Read more »

Tuesday, February 2nd

Strength: 3 rounds for quality of: 6 Single Arm Dumbbell Strict Press 6 False Grip Ring Rows 6 Hollow Body Roll-to-Superman-to-Hollow Conditioning: Barbell Cycling – Complete as many rounds as possible in 12 mins of: 4 Strict Press, 75/55 lbs… Read more »

Monday, February 1st **No morning classes – stay tuned for evening update**

Skill: Spend 10 minutes working on rowing technique (stroke, cadence) and KBS technique (bracing, driving from hips). Then, EMOM 8: 125/100m row, 6 KBS (as heavy as form will allow). Strength: For 3 cycles: AMRAP in 3 mins of: 25… Read more »

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Saturday, January 30th

Strength: DB Walking Lunges – 3×24 (12/leg) WOD: AMRAP 2010 Med Ball Cleans10 Med Ball Push Ups10 Wall Balls10 Med Ball Box Step Overs200m run*5 Burpee penalty anytime the ball is left on the ground**

Friday, January 29th

Skill: Kipping Pull Ups – Spend 10 minutes working on kipping drills, including proper transition between hollow and arch. Then, every minute on the minute for 8 minutes, perform 10 hollow-arch swings into either one pull up, one chest to… Read more »

Thursday, January 28th

Strength: Gymnastic Strength: 5 Rounds:False Grip Ring Row 6-8 repsPlank on rings 20-30sRest 60s WOD: Death By: Devil’s PressEMOM Perform 1 (+1/minute) DB Devil’s Press at 35/20lb (Burpee with DBs into a dual overhead Snatch)**At 10 minutes, athletes must add… Read more »