Dan Broughton

In 20 minutes (starting with an empty bar) build to a heavy complex of 1 hang squat clean + 2 front squats. Strength – we’ll demo the movement and then start the timer to include all warm up sets. In… Read more »

For time: 30 min cap 50/35 Cal Bike 125 DU/250 SU 2000m/1800m Row 125 DU/250 SU 50/35 Cal Bike Conditioning workout Run heats for larger classes (offset by ~5 minutes, some can do core first). 50/35 should take no more… Read more »

Deadlift EMOM 10 5 Reps every minute building from 60%, not to exceed 80-85%. Strength – looking to cycle an increasing weight today for open prep, but lets keep form in check. For Time: 15 min cap 21/18/15/12/9/6/3 Deadlifts 135/95… Read more »

Strict C2B Pull Ups – Accumulate 30 reps in as little sets as possible. (10 min cap) Strength – We’re going to be working on pulling higher than normal for our pull ups, so add assistance if needed. We should… Read more »

15 minutes: 5 complexes of 1 power snatch, 1 hang squat snatch, 2 overhead squats Sets ~70-80% of 1RM power snatch Snatch – looking for all 5 sets at a working weight of 70-80%. If uncomfortable with a squat snatch,… Read more »

Come join us for open gym from 1000-1200!

Teams of 3:2 RFT – 35 min cap200m run (together)90 Power Snatch 95/65 | 75/55 | 45/35200m run (together)90 Box Jump Overs 24/20 | 20″/16″ | Step Overs200m run (together)90 Thrusters 95/65 | 75/55 | 45/35 On the barbell and… Read more »

***Reminder, Bros and Bourbon at 5pm on Strong Side!*** 4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat Squats should not be super heavy,working on positioning and mobility. For time:… Read more »

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80% 4RFT – 9 min cap10 Power Cleans 115/85 | 95/65 | 75/5510 Bar facing burpees | Step Overs | Burpees Workout – this is a sprint, lets try… Read more »

4 Sets of:15 Weighted Ab Mat Sit Ups (25lb/15lb) into max strict HSPU.Rest 2:00 Sit ups are performed with a plate held over your head, try to drive through your arms at the top of the rep. Scale the HSPU… Read more »