Dan Broughton

Strength: Barbell Complex – complete 4 sets of 5 of the following: 1 Deadlift+ 1 Bent Over Row+ 1 Straight Leg Deadlift+ 1 Bent Over Row+ 1 Power Clean. All 5 reps of the complex must be done without dropping… Read more »

Quarantine WOD HERO WOD “Georgie” 21 minute AMRAP 7 burpees 11 push ups 22 KB Swings 53/35 (sub w/ DB or odd object) *Buy in 65 sit ups*

Quarantine WOD HERO WOD “Loredo” 6 rounds for time of: 24 air squats 24 push ups 24 walking lunges 400 m run

Quarantine WOD Part I 1 1/4 Front Squats 4×5 ** No BB – Sub 1 1/4 Goblet Squats but increase rep scheme to 10-12 Strict Press > Push Press 3x 6/6 (perform 6 strict press into 6 push press), rest… Read more »

Quarantine WOD Part I Olympic Cycling- Complete 5 complexes of: 2 high hang power clean +3 hang power clean + 4 power clean (all T&G, no reset) NO BB perform the following instead.. DB Single arm bent over row 3×8-10… Read more »

Quarantine WOD Part I HSPU- 5 sets of max strict HSPU (sub to DB or BB Z-press if needed, sit upright on floor with legs together and straight out) Part II 4 rounds for time: 20 alternating V-Ups 20 push… Read more »

Quarantine WOD Part I Overhead Squats 6×10 (light, 30-45 seconds rest) *sub w/ light DBs or KBs and perform squats w/ one in front rack position and one overhead 5 per arm Part II AMRAP 10 minutes10 goblet squats 53/35… Read more »

Quarantine WOD Part I 3 supersets of : Single DB Push press 1×1 tempo 6-8 reps immediately into single DB bent over row 8-12 reps *sub w/ barbell or KB Part II 3 rounds for time: 12 russian KB swings… Read more »

Quarantine WOD HERO WOD SUNDAY “Kalsu” For time: 100 thrusters 135/95 (sub for DB/KB or empty barbell) *5 burpees to start and then at every minute mark