Dan Broughton

Strength: Push Press 10/8/6/4/2Rest as needed, weight increases each set WOD: For Time:21/15/9Thrusters 95/65Bar-facing burpees

Strength: Snatches (power or squat)3@50%3@60%3@70%2@75%2@80%1@85%1@90%1@95% WOD: 3RFT400m run20 Alt DB Snatch 50/3560′ DB Single Arm OH Lunge (30′ one arm, 30′ other arm)

Skill: Pistol SquatSpend ~15 minutes working on pistol skill drillsFor athletes that have pistols, work on pause pistols and comfort at the bottom not bouncing out. Add weight if advanced. WOD: For time w/ 16 min cap15 HSPU25 Pistols (alternating)35… Read more »

Strength: Heavy Touch & Go Power Cleans6 sets of 3-4 reps at ~70-75% WOD: AMRAP 1420 Deadlifts 185/13515 Box Jumps 24″/20″10 Pull Ups5 Cleans 185/135

HERO WOD: Matt 16: 3 Rounds for Time16 Deadlifts 275/18516 H. P. Clean 185/12516 Push Press 135/95 Run 800m between rounds (do not finish on run)

PARTNER WOD: Teams of 2:75/50 Cal Row Buy In10 Rounds of10 DB Thrusters10 Burpees10 Pull Ups75/50 Cal Bike Cash Out

No 5am or 6am classes; schedule resumes as usual starting with 9:30am Strength: Bench Press 6×3No more than 60s Rest between working sets WOD: “Boulder Shoulders”5RFT – 16 min cap30 DU/90SU 15 Push Press 95/6515 Push Ups

Join us for open gym from 10am – noon

Partner WOD: Teams of 2:8 Rounds (4 Rounds of running and lifting per partner)400m Sprint AMRAP Thrusters 45/35400m SprintAMRAP KBS 53/35400m SprintAMRAP Wall Balls 20/14400m SprintBox Jumps 24″/20″ One partner starts on run, the second partner will AMRAP thrusters, then… Read more »

Strength: Tempo + Speed Front Squats4 sets of 2 tempo (3 sec negative 2 sec pause) followed immediately by 4 explosive reps with good form. WOD: AMRAP 124 Man-Makers 35/208 TTB12 DB Box Step Overs 35/20 – 24″/20″