Dan Broughton

Come and join us for open gym from 1000-1200

AMRAP 25 – Teams of 3:90/75 Row Calories60 Clean & Jerks 115/85 | 95/65 | 75/5590/75 Row Calories45 Clean & Jerks 135/95 | 115/85 | 95/6590/75 Row Calories30 Clean & Jerks 155/115 | 135/95 | 115/8590/75 Row CaloriesMax Reps Clean… Read more »

Weighted Pull Up – 5×3*Scaling or assisted should reduce band assistance or perform negatives. Open 22.1AMRAP 153 wall walks12 dumbbell snatches 50/35 | 35/2015 box jump-overs 24″/20 | step overs

Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) 3RFT: (11 min cap)50 DU/60s of DU attempts25 Wall Balls 20/14 | 14/1010 Burpee to… Read more »

Front Squat – 5RM retest (from 10/9) 3RFT: 12 min cap6 Turkish Get Ups 35/26 | 26/18 | 18/1010 Chest-to-Bar Pull Ups | PU | Ring Row15 KBS 53/35 | 35/26 | 26/1850 Ab Mat Sit Ups Workout – light… Read more »

930 class only today!! Strict press – 2×5 at 100% of 5rm, 2×5 at 80% of 5rm Alternating Amrap 16 Minute 1: 15 Bent over barbell row, minute 2: 15 bar facing burpee, minute 3 15 barbell strict press, minute… Read more »

in teams of 2 Amrap 24 15 synchro deadlifts 225/155, 50 wall balls 20/14, 15 synchro deadlifts, 50 box jumps 24″/20″, 15 synchro deadlifts, 50 bar facing burpee

Snatch – 4 sets of:2 Snatch Lift Offs2 Snatch Pulls2 Snatches (power or squat)Build from 70% 4RFT:8 Burpee Box Get Overs 48″/40″ | 40″/30″ | 30″/24″10 Dual KB Russian Swings 44/26 | 35/18 | 26/1012 Dual KB Front Squat 44/26… Read more »

In 24 minutes:2 Rounds of1000m/850m row75DU/150SU50 Med ball sit ups 20/14 | 14/10 | 10/6In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as… Read more »