Dan Broughton

Friday, December 18th

Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »

Thursday, December 17th

Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »

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Monday, December 14th

Strength: A1) Front Rack Reverse Lunge 4×4/legA2) Jumping Air Squat 4×12A3) DB RDL 4×8 90sec rest b/w sets WOD: EMOM 12Minute 0 – 4: 2 High Hang Power CleanMinute 4-8: 2 Hang Power CleanMinute 8-12: 2 Power Clean

Friday, December 11th

Strength – Tempo Bench Press 4×3 at 5XX1 tempo (5 second negative, explode up, 1s pause at top) Conditioning: For Time: 15 Clean and Jerks 155/105, 30 Hand Release Push Ups, 10 C&J, 20 HRPU, 5 C&J, 10 HRPU.

Wednesday, December 9th

Conditioning day: Tabata style – 3 rounds of 90s work, 30s rest: Calorie Row, Burpee Box Jump Over 24″/20″, Calorie Bike, 200m run. Score is total calories/reps (not including run)