Tuesday, April 20th

Posted April 19, 2021 by Dan Broughton & filed under Workout of the Day.

Strength Superset: 4 Rounds
Barbell Romanian Deadlift – 10 reps
Single DB Front Rack Lunge – 12 reps (6/leg)

WOD:

“Nitrous”
For Time:
1000m Row
50 Thrusters 95/65

Friday, December 1st

***Reminder, Bros and Bourbon at 5pm on Strong Side!***

4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat

Squats should not be super heavy,
working on positioning and mobility.

For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks

Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.