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 »
Dan Broughton
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 »
Friday, July 3rd
Strength – Bench Press 6-6-6-6 Conditioning – AMRAP 15 – 6 Squat Cleans, 135/95 lbs 28 Double Unders 6 Shoulder-to-Overheads, 135/95 lbs 9 Burpees
Thursday, July 2nd
Weightlifting and Gymnastics – 5 rounds for quality of: 5 Power Snatches Rest 30 secs 10 Pull-ups Rest 1:30. *Build to a heavy 5 for touch and go snatches, goal is to get comfortable with touch and go at a… Read more »
Wednesday, July 1st
Conditioning – AMRAP 24 In 24 mins do: 75 Air Squats then in the remaining time, AMRAP of: 12 Hang Power Snatches, 75/55 lbs 15 Overhead Squats, 75/55 lbs 18 Kettlebell Swings, 44/26 lbs 21 AbMat Sit-ups Core – 2… Read more »
Tuesday, June 30th
Strength – Back Squat 5×2 at 90% 1RM Conditioning – For time (15 min cap): 25 Pull-ups 50 Wall Balls, 20/14 lbs 100 Double Unders 50 Wall Balls, 20/14 lbs 25 Pull-ups
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 »