Dan Broughton

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)

Strength – 20 minutes to build to a heavy single Squat Snatch Conditioning: 15-10-5 Deadlift 185/135 & Wall Ball 20/14 into 20 bar facing burpees into 5-10-15 Deadlift 185/135 & Wall Ball 20/14

Gymnastic Strength – A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Conditioning: AMRAP 12 7 Push Press 95/65 11 Goblet Squats 53/35 15 Box Jump 24/20 *Every 3 minutes, starting… Read more »

Conditioning: AMRAP Repeats (3 times each) AMRAP #1: In 3 minutes, perform 20/15 cal bike buy in, max rep wall balls in remainder. Repeat every 3 minutes for 9 total minutes. Rest 3 minutes. AMRAP #2: In 3 minutes, perform… Read more »

Skill: Ring Muscle Ups: Spend ~10 minutes working on kipping drills and ~10 minutes to accumulate 15 strict ring pull ups/rows, 25 ring dips. For those with MU, perform one max effort set of Ring MU, then 4 sets at… Read more »

Strength – Power Clean Technique Work: 6×2 w/ 3 second pause below knee. Focus on on core and torso position through the first pull and the pause. Conditioning: 3RFT: 400m run, 6 Turkish Get Ups 53/35, 18 Single Arm Hang… Read more »

Strength: Push Press 5×2 @ 87-92% WOD: Amrap 1310 TTB15 Burpee over barbell10 Pull Ups20 S2O 75/55

Strength: Front Squat – 6×1 @ 95% WOD: 5RFT6 P. Clean 135/9514 DB Front Rack Lunges 50/35 Cleans should be at a weight where you are touch and go for all reps for all rounds. This should be a sprint… Read more »

Conditioning: AMRAP 20 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 TTB 30/21 Cal row Mobility: 10 minutes of squat therapy targeting hips and calves/ankles.

Hero WOD: Arnie: For Time – 21 Turkish Get Ups Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, left arm, 50 Kettlebell Swings, 21 Overhead Squats, right arm, 50 Kettlebell Swings, 21 Turkish Get Ups, Left Arm. RX is 70/53,… Read more »