Dan Broughton

Strength: DB Walking Lunges – 3×24 (12/leg) WOD: AMRAP 2010 Med Ball Cleans10 Med Ball Push Ups10 Wall Balls10 Med Ball Box Step Overs200m run*5 Burpee penalty anytime the ball is left on the ground**

Skill: Kipping Pull Ups – Spend 10 minutes working on kipping drills, including proper transition between hollow and arch. Then, every minute on the minute for 8 minutes, perform 10 hollow-arch swings into either one pull up, one chest to… Read more »

Strength: Gymnastic Strength: 5 Rounds:False Grip Ring Row 6-8 repsPlank on rings 20-30sRest 60s WOD: Death By: Devil’s PressEMOM Perform 1 (+1/minute) DB Devil’s Press at 35/20lb (Burpee with DBs into a dual overhead Snatch)**At 10 minutes, athletes must add… Read more »

Strength – Front Squat : 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%. Maximum rest 90s between sets – weight should… Read more »

WOD: Part A: For Time:18-12-6-12-18HSPUPull Ups Rest 3 minutes, then… Part B: In 8 minutes, record your best Push Jerk 3 rep max * Part A has a 12 minute time cap, meaning part B should start at no later… Read more »

Weightlifting: 6 rounds for quality of: 1 Clean Lift Off 1 Clean Deadlift 1 Clean Pull 2 Power Cleans (build from 40-65% of 1RM Clean). Conditioning: Fight Gone Bad Style – 4 rounds, 1 min per station, for max reps… Read more »

Hero WOD: Lupo For time: Row, 1943 m — then — 100 Wall Balls, 20/14 lbs, 10/9 ft 90 Deadlifts, 135/95 lbs 80 Hand Release Push-ups 70 Box Jumps, 24/20 in 60 Toes-to-bars 50 Burpees 40 Power Cleans, 135/95 lbs… Read more »

Conditioning: For time: 3 rounds of: Row, 250 m 16 Alternating Dumbbell Snatches, 50/35 lbs Rest 2 mins — then — 3 rounds of: Assault Bike, 600 m 16 Single Arm Dumbbell Front Rack Box Step-ups, 50/35 lbs, 24/20 in… Read more »

Strength: Build to heavy/1RM Strict Press in 15 minutes WOD: Annie: For Time50-40-30-20-10Double UndersSit Ups

Strength: 4 rounds for quality of: 6 Barbell Bulgarian Split Squats 12 Barbell Romanian Deadlifts *use same bar and same weight* Conditioning: For time: 50 Wall Balls, 20/14 lbs 50 Box Jumps, 24/20 in 50 Wall Balls, 20/14 lbs (12… Read more »