Dan Broughton

Conditioning: 5 Rounds for time – 200m run, 10 pull ups, 200m run, 16 single arm DB C&J 50/35 (not alternating) Core: 4×10 weighted knee raises (med ball or DB).

Strength: Clean Grip Deadlift 5×3 @ 85-90% Conditioning: AMRAP 9: 9 Dual KB Deadlift 70/53, 13 Russian KBS 70/53, 17 Ab Mat Sit ups. Weight should be heavy, must use same weight for KB Deadlift and KBS.

Strength: Push Press 4×6 @ 75-80% Conditioning: For Time (15 min cap) 15 Power Cleans 165/115, 20 TTB, 30 Box Jump 24″/20″, 12 Power Cleans, 16 TTB, 24 Box Jump, 9 Power Cleans, 12 TTB, 18 Box Jump, 6 Power… Read more »

Strength: Front Squat 4×10 @ 60-65% Conditioning: AMRAP 13 16 KB Snatch (alternating) 53/35, 10 hand release burpees, 16 single KB Deadlift 53/35, 30DU/90SU.

Please join us for open gym from 10am – noon

WOD: For Time: 30 min cap33 Deadlifts 185/125200m run w/ med ball33 Power Cleans 135/95400m run33 S2O 135/95200m run w/ med ball33 Snatch Grip Deadlifts 135/95400m run33 P. Snatch 95/65200m run w/ med ball33 Overhead Squats 95/65

Strength: KB/DB Suspended Squats on Box*4×10 WOD: Oh my quads4RFT20/15 Cal Bike30′ BB OH Walking Lunge 75/55Add 20/10lbs each rd for lunges

Strength: Volume Bench Press3×15 WOD: 4RFT200m run20 Wall Balls 20/1415 Weighted sit ups (20/14)10 HRPU

Happy Birthday Coach Craig! Strength: Volume Back Squats 3×15 WOD: Every 6 minutes for 18 minutes (3 rounds)0:00-3:0020/15 Cal Bike12 C2B Pull UpsMax strict HSPU3:00-6:00 rest6:00-9:00 work9:00-12:00 rest12:00-15:00 work15:00-18:00 rest

Strength: SnatchEvery 90s for 6 minutes (4 rds)2 Hang squat Snatches @ 65-70%Rest 60sEvery 90s for 6 minutes (4 rds)1 Hang squat Snatch & 1 squat Snatch @ 75-85% WOD: 6RFT (18 min cap)2 Rounds of12 Snatches 95/6510 TTB2 Rounds… Read more »