Dan Broughton

Gymnastic Strength: *Pull Up Test* – Perform one set of max effort/to failure, and then 3 sets at 50% of what is achieved in A. Pull Ups – we will retest this at the end of the program, hoping to… Read more »

Weightlifting: Push Jerk Cycling – Every 2 minutes for 10 minutes (5 sets) perform 10 Push Jerks – we are practicing cycling a moderate weight for a larger volume. Choose a weight that is slightly more than what you would… Read more »

Hero WOD: “Snowbird” – AMRAP 22 35 KB Swings 53/35 9 Burpees 35 Air Squats 8 Push Ups Cash Out: 431 Single Unders (performed AFTER 22 minute AMRAP) Background: This hero workout is dedicated to Captain Jennifer Casey, a Public… Read more »

Conditioning: In teams of 3: 2 rounds for time of: Run, 200 m 90 Power Snatches, 95/65 lbs Run, 200 m 90 Box Jump Overs, 24/20 in Run, 200 m 90 Thrusters, 95/65 lbs *run is together for every 200m*… Read more »

Strength – Back Rack Forward BB Lunge – 4×6-8 Forward Lunge, stationary. As heavy as possible, 6-8 reps per leg. Build slightly over sets Conditioning: Complete as many rounds as possible in 14 mins of: 2 Rope Climbs 10 Push… Read more »

Weightlifting: 4 rounds for quality of: 2 Snatch Grip Behind-the-Neck Push Press 2 Snatch Grip Behind-the-Neck Push Jerks 2 Snatch Balances *Weightlifting: Working on using the progression to drive us lower into the squat and create separation with the hips…. Read more »

Conditioning: For time: 30/21 Assault Bike Calories — then — 4 rounds of: 50 Double Unders 25 Sit-ups 20 Plate Overhead Lunges, 45/35 lbs 15 Air Squats 10 Push-ups — then — 30/21 Row Calories *Buy in and cash out… Read more »

Strength – in 15 Minutes, find 1RM Strict Press. Then, 2 sets of 5 at 80% Conditioning: As many reps as possible in 12 mins of: 1 Bar Muscle-up 1 Cluster, 135/95 lbs 2 Bar Muscle-ups 2 Clusters, 135/95 lbs… Read more »

Strength: 25 minutes to find a 1RM Front Squat. Conditioning: Complete as many rounds as possible in 9 mins of: 15 Dumbbell Deadlifts, 50/35 lbs 10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 5 Double Dumbbell Devil Press, 50/35 lbs… Read more »

Open Gym: Come join us for open gym from 1000-1200!