Dan Broughton

Front Squats 4 sets of 6 2 reps at 90% rest 15s 4 reps at 80% Rest 2 minutes Front Squats – athletes should perform a heavy double (90%), unrack 10% of that and immediately (~ 15s) go into a… Read more »

Strict HSPU ladder 1/2/3/4/5/6/7/6/5/4/3/2/1 For those without HSPU, complete pike push ups but ensure to work on getting torso more vertical and loading the shoulders. Mats okay if needed. HSPU, goal is to complete each prescribed set as quickly as… Read more »

AMRAP 3 400m Sprint AMRAP Front Squats 75/55 | 65/45 | 45/35 Rest 2 min AMRAP 3 400m Sprint AMRAP KBS 53/35 | 35/26 | 26/18 Rest 2 min AMRAP 3 400m Sprint AMRAP Goblet Squats 53/35 | 35/26 |… Read more »

Badger 3 RFT 30 Squat Cleans 95/65 30 Pull Ups 800m run If your legs are burnt, sub it out into power cleans. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed… Read more »

Teams of 2: AMRAP 25 3 Ring Muscle Ups | Bar/assisted MU | 6 Pull Up + Dips 10 Sumo Deadlift High Pull 115/85 | 95/65 | 75/55 20 Power snatch 115/85 | 95/65 | 75/55 30 Deadlift 115/85 |… Read more »

Open 22.1 AMRAP 15 3 wall walks | scaled wall walks 12 dumbbell snatches 50/35 | 35/20 15 box jump-overs 24″/20″ | step overs Todays workout will be about pacing for the entire workout. Also, really emphasize the leg drive… Read more »

Handstand work Beginner – complete 15 wall kick ups with good form and 10 wall walks Intermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel… Read more »

Dirty 30 (30 min cap) For Time: 30 Box Jumps 30/24 | 24/20 | step ups 30 C2B Pull Ups | pull ups | assisted or ring rows 30 KBS 70/53 | 53/35 | 35/26 30 Front Squats 115/85 |… Read more »

Alt EMOM 14 Even: 2 Power Cleans & 1 Jerk (either) at 75-85% Odd: 30 sit ups Emom – scale sit ups if we cannot do 30 unbroken every time or in under 40s, goal is to tire the core… Read more »

3RM or heavy triple Back Squat – 25 minutes Strength – we’ll spend most of our time warming up and having plenty of time for our build to a heavy (or max) triple on back squat. AMRAP 9 2 Goblet… Read more »