Dan Broughton

Strength: Deadlift, 1RM After last cycle we will be testing our 1RM today. 5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box Workout –… Read more »

5 Rounds for time: 25 min cap 20/15 Cal Bike (If rowing, calories are 30/24) 30 Hand Release Push Ups 50 DU/100 SU Bike is preferred today, but large classes will need to utilize rowers as well. Try and stagger… Read more »

Clean and Jerk – 20 minutes to build to a heavy for the day Weightlifting – we should be performing a squat clean here, but athletes can choose to do a split or a push jerk, whichever is more efficient…. Read more »

Teams of 2: AMRAP 7 70/50 Cal Row Max Rep Clean and Jerks 135/95 | 115/85 | 95/65 Rest 3 min AMRAP 7 75 Box Jump Overs 24″/20″ | Step overs | shorter box Max Rep Snatch 115/85 | 95/65… Read more »

Strict Press 1RM – 15-20 minutes Testing out our strict press after the last 12 week cycle. Every 1:30 for 12 minutes (8 rounds) 1 Rope Climb | 3 rope pulls | 3 inverted row on barbell 15 Wall Balls… Read more »

Every 3 minutes for 12 minutes (4 sets): Supinated Grip Bent Over Barbell Row 4×8-10 Alternating DB Bicep Curl – 4×8-10/arm (16-20 total) 4 sets for this pulling strength superset. We can add weight if needed on the rows, but… Read more »

Back Squat 1RM – 20 minutes Testing out our back squat today after the last 12 week cycle. Every 3 minutes for 9 minutes (3 rounds) 0:00-1:30 – Max Calorie Row 1:30-2:00 – Max Rep Thrusters 95/65 | 75/55 |… Read more »

Gymnastic Strength: Strict Handstand Push Ups 5×3: rX+ = Build to a max height for deficit strict over sets rX = No mats, if unable to do deficit can increase rep numbers mrX = 1-2 mats, try to reduce height… Read more »

Closed for Memorial Day!