Dan Broughton

Strength: Front Squat – 6×1 @ 95% WOD: 5RFT6 P. Clean 135/9514 DB Front Rack Lunges 50/35 Cleans should be at a weight where you are touch and go for all reps for all rounds. This should be a sprint… Read more »

Conditioning: AMRAP 20 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 TTB 30/21 Cal row Mobility: 10 minutes of squat therapy targeting hips and calves/ankles.

Hero WOD: Arnie: For Time – 21 Turkish Get Ups Right Arm, 50 Kettlebell Swings, 21 Overhead Squats, left arm, 50 Kettlebell Swings, 21 Overhead Squats, right arm, 50 Kettlebell Swings, 21 Turkish Get Ups, Left Arm. RX is 70/53,… Read more »

Conditioning: For Time (40 min cap): 60 Dual KB Deadlifts 53/35, 400m rn, 60 Thrusters 65/45, 400m run, 60 Pull Ups, 400m run, 60 Thrusters 65/45, 400m run, 60 Dual KB Deadlifts 53/35

Strength – Conventional Deadlift: 1×5 @ 80%, 1×3 @85%, 1×2 @90%, 3×1 @ 95% Conditioning: AMRAP 10: 5 Pull Ups, 10 Ring Dips, 15 Dual DB Push Press 35/20, 20 DB Farmer Carry Walking Lunges 35/20.

*Closed* – Happy Thanksgiving!

Strength – Back Squat 4×8 @ 65-70% Conditioning: AMRAP 11: 4 Thrusters 135/95, 8 Front Rack Forward Lunges 135/95, 12 Kettlebell Swings 70/53, 16 Wall Balls to 12’/10′ targets. *Weight is heavier today and we will be throwing the wall… Read more »

Skill – Strict Chest To Bar Pull Ups – 10/8/6/4/2. Use bands if necessary, work on pulling all the way to the chest to engage the lowest (and weakest) point of the lats. Conditioning: 4 Rounds For Time: 10 Deadlift… Read more »

Please join us for Open gym from 10am – noon.