Dan Broughton

Strength – Superset: A1) 4×5 DB Strict Press (dual) immediately into 5 DB Push Press. A2) Max effort weighted arm circles (set 1 & 3 forward, 2 & 4 backward). Use light weight in each hand, keep circles tight and… Read more »

Strength: Deadlift Pyramid 5-4-3-2-1-2-3-4-5 @ 75%-80%-85%-90%-95%-90%-85%-80%-75% Conditioning: Every 2 mins for 12 mins do: Row, 250 m 8 Lateral Burpee Over Rowers *Drop 2 burpees every time you do not complete all within the 2 minute period

Strength – HSPU EMOM – Every minute for 10 minutes perform 5 HSPU. Scale number accordingly, should be strict if possible. SCALE OPTION*** Perform 20-30s wall facing hs hold or regular if needed. If uncomfortable on the wall, perform 8… Read more »

Please join us tomorrow for open gym from 10am – noon

6-Feet-Deep Partner WOD: 3x 8 minute AMRAPs 8 Synchronized Bar-Facing Burpees, 12 Synchronized Deadlifts, 16 pull ups. Deadlift weights 135/95, 185/135, 225/175 respectively. 3 min rest between AMRAPs. Pull Ups are the only movement that are NOT synchronized. Meaning the… Read more »

Strength – Clean complex: 5 sets of 3 clean deadlifts, 2 hang power cleans, and 1 jerk. Build slowly among the 5 sets. Conditioning – 3 Rounds for Quality (no times recorded) 500m row, 15 dual KB deadlift 53/35, 25… Read more »

SKILL: Every 1 min for 14 mins, alternating between: Toes-to-bar, 40 secs Shuttle Run, 400 ft (50 ft down & back 4X) Score = total TTB WOD: 42-30-18 reps, for time of: Alternating Dumbbell Snatch, 50/35 lbs Lateral Jumping Air… Read more »

Strength – 4×6-8 KB Front Rack Single Leg Squats to box (no sitting on box, try not to put non working foot down during the entire set). Conditioning – 4RFT: 25/20 cal bike, 100′ BB Back Rack Walking Lunge 45/35,… Read more »

Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate. A: SA DB Push Press is tempo at 31X1 (3 second negative, pause… Read more »