Dan Broughton

Strength: Tempo Strict Pull Ups 31X1 4 max effort sets Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets… Read more »

Strength: Back Squat – 10RM retest Conditioning: 16 min AMRAP 10 Front Rack Reverse Lunges 115/85 15 Power Cleans 115/85 20 Med Ball sit ups 20/14 200m med ball run Workout – Scale weight to 95/65 then 75/55. We’re looking… Read more »

Gymnastic Strength: A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Strength: DB Push Press should be heavy enough to really challenge our 3 second negative. We’re looking for the entire… Read more »

Come join us for Open Gym from 1000-1200!

Conditioning: Every 3 minutes for 9 minutes: 20/15 cal bike, max wall balls in the remaining time. Rest 3 minutes Every 3 minutes for 9 minutes – 25/20 cal row AMRAP KB Swings 53/35 Rest 3 minutes Every 3 minutes… Read more »

Strength: Strict Press – 5/4/3/2/1 at 80, 85, 90, 95, 100% 1RM Conditioning: Amrap 13 10 TTB 15 Burpee over barbell 10 Pull Ups 15 shoulder-to-overhead 95/65 Workout – Key takeways: A) Working on efficient switching from a pull up… Read more »

Skill: Ring MU – Spend ~ 10 minutes working on kipping dips then ~ 10 minutes to accumulate 15 ring pull ups or strict ring rows and 25 dips (kipping/strict) Ring MU – perform one set for max reps, then… Read more »

Strength: Back Squat – 5×5 @ 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 16 30 Overhead Squats 75/55 30 Ab-mat sit ups 30 Box Jumps 24/20 30/21 Cal row Longer, lighter workout with a higher than normal rep… Read more »

Strength: Deadlift – 3×10 @ 90% of 10RM Deadlifts – 3 sets of 10 at close to our max in week one. Take 2-3 minutes between each set, all should be done at the same weight. Conditioning: 5RFT: 5 Power… Read more »

***Murph Prep #4*** Conditioning: 2 Rounds: 5 Strict Pull Ups 10 Strict HSPU/Pike Ups 15 Back Squats 135/95 Into 3 Rounds: 5 Chest-to-bar pull ups/Jumping C2B 10 Hand Release Push Ups 15 Back Squats 95/65 Into 5 Rounds: 5 Pull… Read more »