Dan Broughton

Every 90s for 7 Rounds 2 Power Clean 2 Front Squat 1 Push Jerk Build from 60% of 1RM C&J Weightlifting – looking to build here with an expectation of not exceed 80-85%. Both Cleans must be power, cannot do… Read more »

DU Skill work For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based on athlete level, or can work on triple unders. For those who do not have… Read more »

Back Squat Pyramid – 20 minute cap (includes warm ups) 5/4/3/2/1/2/3/4/5 at 55%/65%/75%/85%/95%/85%/75%/65%/55% Weights should correspond the same on both sides of the pyramid and should be completed with as little rest as possible, however the heavier sets (doubles, singles)… Read more »

Join us from 10am – 12pm for open gym!

Partner WOD: Teams of 2:AMRAP 24150 Wall balls 20/14 | 14/10 | 10/690 Double unders/180 SU30 Bar muscle ups | 50 C2B | 30 Assisted/jumping pull ups + 30 bench dips Note: This is a team version of open 12.4…. Read more »

For time: 30 min cap Buy in – 30/21 cal bike 3RFT 50 DU/100 SU 25 Sit Ups (no arms) | Arms | crunches 20 Back Rack Stationary Lunges 95/65 | 75/55 | 45/35 15 Back Squats 95/65 | 75/55… Read more »

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups Strength circuit should be done with rest only after completing each… Read more »

Elevator Front Squats 4×3 1 Second pause at 1/4, parallel, bottom, parallel, 1/4, and top of each squat. ~60-70% Make sure to pause for a full second at each position. Watch elbow and chest position throughout. Focus on coming out… Read more »

Bench Press 5×3 at 33X1 tempo (3 sec negative, 3 sec pause bottom, explode up, 1 sec pause top) Building from 70% Strength – do not relax at the bottom of your rep, stay engaged for the full 3 seconds… Read more »

Gymnastic Superset: 4 Rounds: Max Strict Pull Ups Max Strict Ring Dips Rest 90s Strength – classic push/pull split today, for scaling with bands, lets shoot for 5-10 reps on each movement for round one, expecting to drop one or… Read more »