Dan Broughton

Pressing Strength Circuit: Pressing Strength Circuit 3 sets A1) DB Bench Press – 6-8 Reps A2) Max Feet Elevated Push Ups A3) Max Plank Hold (forearms) Rest 90s Conditioning: For Time: 18/12/6/12/18 Handstand Push Ups & Chest To Bar Pull… Read more »

Strength: 20 Minutes to build to a heavy Clean and Jerk. 20 minutes to build to a heavy C&J. We want to focus on form and technique on the strength, building to a heavy under good form. However, if feeling… Read more »

Conditioning: Every 10 mins for 30 mins do: Row, 500/400 m 20 Burpee Box Jump Overs, 24/20 in Bike, 1000/800 m Run, 400 m We are looking to complete the rounds around the 8-9 minute mark, giving us somewhere between… Read more »

Strength: Stamina Squatting #2. EMOM 10, minute 0-5 4 front squats at 55% 1RM (back squat), minute 5-10 8 back squats at 55% 1RM (same weight) Today is our second round of stamina squatting. The 55% is based solely off… Read more »

Strength: Tempo Strict Press: 4×5 @ 31X1 Note: Strict press – 3 second negative, 1 second pause at bottom and top. Really enforce the pause on the chest, not suspended in air. The first inch or two off the shoulders… Read more »

Hero WOD: SC 4For Time:Buy-in: 44 push ups4 Rounds400m Run4 Front Squats 115/854 Burpees4 Thrusters 115/854 Burpees4 Push Presses 115/854 Burpees4 Power Cleans 115/854 BurpeesCash-out: 44 push ups Background: This hero workout is dedicated to Sergeant Mike Stephen, Stone County… Read more »

Partner WOD: In teams of 2:Buy in: 1600m Relay Run (switch every 200m)10 Rounds For Time: (Switch every full round)4 Strict Press 115/85 / 95/65 / 75/5510 Air Squats8 Push Press 95/6510 Air Squats12 Push Jerks 95/6510 Air SquatsCash out:… Read more »

Mobility: **Upper Body Stretching and mobility, 10 minutes at the start of class after yesterday’s JT** WOD: For Time: (30 min cap)1000m Row5 Rope Climbs800m Row4 Rope Climbs600m Row3 Rope Climbs400m Row2 Rope Climbs200m Row1 Rope Climb Note: Longer workout… Read more »

WOD: JT:21-15-9HSPURing DipsPush Ups Note: We are utilizing JT as a strength-based workout today, finishing up with core specifically designed to increase our gymnastic capacity. Scale HSPU to Pike Push Ups today before going to Z-Press, ring dips done with… Read more »

Strength: Front Squat: 6 sets – 5, 5, 3, 3, 1, 1 @ 76%, 78%, 83%, 85%, 90%, 93% Note: Today should be challenging but all percentages should be possible with 1 more in the tank. WOD: For Time30 DB… Read more »