Dan Broughton

Wednesday, July 8th

Strength: DeadliftIn 10 minutes build to a heavy doubleThenEvery 90s for 6 sets (9 total minutes) complete 3 speed deadlifts at 80% of the double WOD: AMRAP 1220 Alt DB snatch 50/3510 Alt DB Overhead Lunge (stationary) 50/3530 Ab Mat… Read more »

Tuesday, July 7th

Strength: Strict Lynne5 Sets of:Max Effort Bench Press at Body weight (m) or 75% Body Weight (F)Max Effort Strict Pull Ups(No rest between movements, rest as needed between sets). WOD: Uneven KB Complex:Complete 4 rounds for QUALITY5 Single KB Deadlift5… Read more »

Monday, July 6th

Skill: TTB workSpend 10 minutes working on TTB, primarily smoothly linking reps and relaxing on the Bar.Focuses:Not separating feet during the movementKeeping weight on either side of the bar and shifting at the bottom (Feet forward, chest back, chest forward,… Read more »

Saturday, July 4th

Conditioning – AMRAP 7 12 Sumo Deadlift High-pulls, 75/55 lbs 12 Alternating Front Rack Stationary Lunges, 75/55 lbs 10 Box Jumps, 24/20 in, rest 3 minutes. AMRAP 7 9 SDHP 95/65, 9 Alt Front Rack Lunges 95/65, 10 box jump… Read more »

Monday, June 29th

Strength – Deficit Clean Deadlift 4-4-4-4-4 – Build in weight, use between 2″ and 4″ deficit. Focus on initiating the first pull with quads and glutes rather than hamstrings. Conditioning – Complete as many rounds as possible in 13 mins… Read more »

Sunday, June 28th

Hero WOD: Zachary Tellier – For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air Squats Dedicated to… Read more »