Dan Broughton

Strength: 4×10(5/leg) of back rack reverse alternating lunge WOD: For Time: 21 Back Squats (body weight) 5 Rope Climbs/15 Rope Pulls 15 Back Squats 3 Rope Climbs/9 Rope Pulls 9 Back Squats 1 Rope Climb/3 Rope Pulls

Bench Press – 4×6 at 70-80% Alt EMOM 16 Minute 1: SDHP 95/65 | 75/55 | 45/35 Minute 2: Med Ball Sit Ups 20/14 | 14/10 | 10/6 Minute 3: Feet Elevated Ring Row | Ring Row | Row on… Read more »

Come and join us for Open Gym from 1000-1200!

Teams of 3 For Time (30 min cap) 75 Clean and Jerks 135/95 400m team run 10 rope climbs 400m team run 100 Barbell-facing Burpees 400m team run 10 rope climbs 400m team run 75 Clean and Jerks 135/95 We’re… Read more »

AMRAP Repeats AMRAP 7: Buy In: 200m DB Farmer Carry 35/20 Then AMRAP 10 DB Hang Clean 10 Push Ups on DBs 10 DB Front Squat 10 DB Push Press Rest 2 minutes and repeat for a total of 3… Read more »

3 Position Power Snatch: 5 sets building from 50-60% A little bit of lighter work today to nail the lift from the three starting positions (high hang, hang at knee, floor). Lets focus on getting full vertical extension and being… Read more »

Front Squat: 6 sets 2×8 at 65% 2×6 at 75% 2×4 at 85% Strength: We expect these sets to be challenging but doable, with the 85% being our hardest sets. Rest should be at least 2 minutes between sets. Workout… Read more »

Close Grip Bench Press 4×6-8 Close Grip Bench – Our pressing strength will switch largely to triceps with this movement, which will help our aggressive lockout on all overhead movements (mainly our jerks). Our grip should be somewhere inside our… Read more »

C&J: 5 complexes of 1 Clean Pull, 1 Squat Clean, 1 Push Jerk, 1 Split Jerk @ 70% 1RM Weightlifting: We’re going to be reinforcing both the clean and jerk technique today in order to prep for retesting next week…. Read more »

Hero WOD: “Roberts Ridge” For Time: 10 Clean and Jerks 185/125 20 Kettlebell Swings 70/53 30 Thrusters 95/65 40 Chest to Bar Pull Ups 50 Bar Facing Burpees 60 Wall Balls 20/14 70 Cal Row Background: In March 2002, a… Read more »