Dan Broughton

Teams of 2: AMRAP 30 100 Wall Balls 20/14 | 14/10 | 10/6 100 DU/200 SU 80 Box Jumps 24″/20″ | step ups | lower box 80 Toes-To-Bar 60 Chest-To-Bar Pull Ups | Pull Ups | Jumping/banded PU or ring… Read more »

Caitlin For Time (40 min cap) 2000m row 90 Cal Bike 1 mile Run This has been an intensive week, so we’re going to be performing a named cardio workout today. Large classes can stagger the starting positions so accommodate… Read more »

Strength: Incline Bench Press + DB Push Ups 15 minutes to complete: 10/8/6/4/2 ***Max effort Push Up Plank after each set*** Strength – we’ll set up one end of the bench on a 12″ box or stacked on a few… Read more »

Strength: Back Squat: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »

Strength: Strict Press: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »

Strict Pull Up: EMOM 10 – 3 reps (weighted if possible) Strength – working on our pulling strength with a consistent 3 reps each minute for 10 rounds. If possible, go weighted, even if that means you have to drop… Read more »

Come and join us for open gym from 1000-1200!

5 Rounds for time in teams of 3: 40 min cap Waterfall style: Partner 1 will start on bike, 2 and 3 will wait. When one is off, two gets on, when two is off, 3 gets on ect. Partner… Read more »

Back Rack Reverse Lunge – 3×16 (8/leg) Strength – only 3 working sets for our lunges today, but high reps (8/leg, alternating) so lets start with a moderate weight and build slightly. We should not need to put padding down… Read more »

Strict Press – E3MOM for 15 min (5 sets) Max reps Strict Press at 60% 12 Lateral DB Shoulder Flyes Strength: Going to form failure on the presses, not absolute failure. We expect to see a signifcant drop off between… Read more »