Dan Broughton

Quarantine WOD Part I 5 sets of 3 strict press into 7 push press (DB, barbell, or KB) Part II 5 rounds of 1 minute station Double unders OR Tuck jumps Thrusters (DB, KB, or barbell) Sit ups rest 1… Read more »

Quarantine WOD Part I 5 sets of 30 Goblet squats (DB or KB) immediately into 12 jumping squats *rest 90 seconds Part II 30-20-10 Single Arm DB Squat Clean (Sub for KB or barbell squat cleans) Hand Release Push ups… Read more »

Quarantine WOD Part I 4 sets of 20 DB Sumo Deadlift High Pulls immediately into 20 DB strict press (sub w/ empty barbell) *rest 1 minute between sets Part II 21-15-9 Alternating DB Snatch (sub w/ barbell) Burpees Core WORK… Read more »

Quarantine WOD Part I Tabata Strict Press 8 rounds of 20 seconds on 10 seconds off w/ Empty Barbell or DB’s *During 10 seconds of rest you must HOLD BAR/DB IN FRONT RACK POSITION Part II 4 rounds of12 DB… Read more »

Quarantine WOD Part I 4 sets of 20 DB RDLS immediately into 20 DB lunges (may sub w/ Barbell, or KB) *rest 90 seconds between sets Part II 12 minute AMRAP 30 in and out Plate Hops (sub w/ 30… Read more »

Quarantine Tabata!! *20 seconds on/ 10 seconds rest repeat 8 times. Then move on to next movement Squats Push Ups Sit ups Burpees

*Quarantine WOD: AMRAP 24 minutes 400 m run 10 burpees 15 sit ups 30 squats

1 RM Front Squat (if available) If not- 4×20 jumping squats (hold an odd object to make it more challenging!) *Quarantine WOD: AMRAP 4 minutes 5 push ups 10 Mountain Climbers 15 squats MAX burpees rest 2 minutes then repeat… Read more »

*Quarantine WOD: Every 2 minutes for 8 minutes complete: 200 m run then MAX squats in remaining time rest 1 minute then Every 2 minutes for 8 minutes complete 200 m run then MAX push ups in remaining time rest… Read more »

1 RM Push Jerk (if available) If not- 4 sets of 15-20 reps odd object press (each arm) Use anything you can find! *Quarantine WOD: 4 RFT 10 lunges 12 squats 14 sit ups *Every minute complete 3 burpees