Dan Broughton

Monday, April 19th

Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches* Conditioning: For Time: (15… Read more »

Sunday, April 18th

Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »

Saturday, April 17th

Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*

Tuesday, April 13th

Strength: Back Squat 5×5 at 75% 1RM – Weights are 5% less than what we would typically program for a 5×5, meaning rest should be reduced. Run a clock, rest time should be 90s and never to exceed 2 minutes,… Read more »

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Saturday, April 10th

Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »