Dan Broughton

Strength: 1RM Squat Snatch – 20 minutes WOD: 3RFT400m Run8 Turkish Get Ups 53/3516 KB Hang Cleans 53/35

Strength: Strict Press – 4×4 @ 83% WOD: AMRAP 1210 DB Snatch Right Arm 50/35lb20 Goblet Squats 53/35lb10 DB Snatch Left Arm 50/35lb5 Strict HSPUs Note: snatches are broken up by arm to make the stimulus a little harder/uneven once… Read more »

Gymnastics Strength: Strict Pull Ups EMOM 10, 40-50% of max set Note: start at 50%, but if fatigue sets in, drop to 40% before the last rep is a struggle. WOD: Open 12.3AMRAP 1815 Box Jump 24″/20″12 Push Press 115/759… Read more »

Strength: Front Squat – 5×4 @ 80% Note: take ~ 20 minutes for the squats WOD: Ascending AMRAP 91 Power Clean 185/1353 Wall Balls 20/142 P/C6 WB3 P/C9 WBect. Note: weight should be heavy enough that singles are the most… Read more »

Conditioning: Complete as many rounds as possible in 24 mins of: Run, 200 m 10 Deadlifts, 225/155 lbs Row, 250 m 20 Single Arm Kettlebell Front Squats, 53/35 lbs *Longer workout today with time to build adequately for a warm… Read more »

Hero WOD: “The Don” – For time: 66 Deadlifts, 110/75 lbs 66 Box Jumps, 24/20 in 66 Kettlebell Swings, 53/35 lbs 66 Knees-to-elbows 66 AbMat Sit-ups 66 Pull-ups 66 Thrusters, 55/45 lbs 66 Wall Balls, 20/14 lbs 66 Burpees 66… Read more »

For time (teams of 2) Run, 400 m Max Rep Thruster, 95/65 lbs Run, 400 m Max Rep Kettlebell Swing, 53/35 lbs Run, 400 m Max Rep Wall Ball, 20/14 lbs Run, 400 m Max Effort Box Jump, 24/20 in… Read more »

Skill: Muscle Up Work – Spend 15 minutes on MU skill work. For those proficient on bar, work on rings. For those without any MU, work on bar. For those with both, perform 1 max set, followed by 4 sets… Read more »

Conditioning: in 15 minutes complete 3 rounds of: Front Rack Lunge, 95/65 lbs, 25 ft 12 Kettlebell Swings, 53/35 lbs Front Rack Lunge, 95/65 lbs, 25 ft 8 Ring Rows — In Remainder build to a heavy 1 Hang Clean… Read more »

Strength – Strict Press 6×2 @ 90% Conditioning: For Time: 50 Clean and Jerks 135/95 **Every minute on the minute, starting at 0:00, complete 15 DU/30 SU** Strong singles are encouraged, so don’t scale the weight too much. This should… Read more »