Dan Broughton

Strength: 1 1/4 Front Squats5×3, pause at all 3 positions WOD: 4RFT9 TTB15 Wall BallsDirectly into4RFT9 Power Snatch 75/5515 OH Squats 75/55

Strict HSPU strength:Every 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145 Single… Read more »

Gymnastics Strength: Strict HSPUEvery 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145… Read more »

Hero WodChris Kyle3RFT40 KBS 53/3540 Box Jumps 24″/20″40 Thrusters 65/4540 Elevated Push Ups (feet on 24″/20″ box)

PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »

Strength: Stamina SquattingEMOM 14Even: 2 Front Squats @ 85% of front squatOdd: 4 Back Squats (same weight) WOD: Leg Smasher4 Rounds5 Back Squats at 60%8 Dual KB Front Rack Walking Lunge 53/35 (4 per leg)8 Dual KB Front Rack Squats… Read more »

Strength: 4 SupersetsWeighted Ring Dips 4-6 repsWide Grip Strict Pull Ups, max reps WOD: AMRAP 152K Row Buy InThenAMRAP5 Deadlifts 245/16515 Ab Mat Sit Ups25 DU/75SU

Strength: Snatch Work2×1,1,1 Snatch Pulls at 110%(drop and reset)then complete 10 power snatch singles at 80% of 1RM (of power), WOD: Odd Object dayTabata (4 min, :20 on :10 off)Even: KB Cross Body Walking Lunge (One farmer cary, one overhead… Read more »

WOD: EMOM 24Minute 1: 2-4 MU (Rings first, scale to bar)Minute 2: 45s max distance handstand walk or wall walksMinute 3: 6-8 Dual Russian KB Swings 44lb/26lb Optional core: 3x60s weighted planks, RX is 25lb/15lb to keep the focus on… Read more »

Strength: Back Squat at 31X1 tempo4×4 WOD: AMRAP 107 Hang Power Snatch 115/7525 DU/50SU100m run