Dan Broughton

Gymnastic Strength: 15′ to complete 4 giant sets of: Strict HSPU at 80% effort – Hanging straight leg raise 8-10 – Hanging kip swings 10 reps – Rest 2 min Skill/Strength – We have a gymnastic giant set today. For… Read more »

Conditioning: Tabata (20s on 10s off for 4 minutes) 0-4: DB Burpee Deadlift 35/20 4-8: DB Push Press 35/20 8-12: DB Hang Squat Cleans 35/20 Today’s workout will be 3 back to back DB tabatas with a relatively lighter weight… Read more »

Strength: 5 complexes of: 4 Strict Press 4 Push Press 4 Push Jerk 55%, 60%, 65%, 70%, 75% Rest 90s Strength – week 2 of this pressing complex, increasing weight and reducing total reps moved. Remember to use the legs… Read more »

Strength: Front Squat 5×4 at 70%, 75%, 80%, 83%, 85% Rest 2 min Strength – limiting our rest to 2 minutes today for the front squats with specific percentages. Conditioning: Isabel For Time: 30 Power Snatches 135/95 Workout – benchmark… Read more »

Strength: 4 Supersets: Bench press 6-8 reps at 70% 1RM DB Z Press 6-8 reps Rest 90s Strength – We’re going to be supersetting a front plane pressing movement (bench press) with an overhead pressing movement (z-press). Let’s really focus… Read more »

Come and join us for open gym from 1000-1200!

Conditioning: Father’s Day WOD: “The Dad Bod” AMRAP 24 – Teams of 2 5 DB Push Press 40/25 10 DB Deadlifts 40/25 15 air squats 20 stationary lunges 100′ Offset Farmer Carry 40/25 (one DB on shoulder, one at side)… Read more »

Strength: Back Squat – Every 90s for 8 rounds (12 min) 3 Back Squats, building from 70-80% Strength – controlling the pace with this weeks squats by performing them every 90s for 12 minutes (8 rounds). We’re going to start… Read more »

Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or E2MOM for 10 (5 sets) max set of BMU Utilize a 15 minute clock – athletes that have BMU can perform their E2MOM on their own, with… Read more »

Strength: Tempo Deadlift at 50-60% 1RM E2MOM for 10 5 Deadlifts w/ 5 second negative For today’s deadlifts, we’re going to focus on the eccentric, or lowering portion. Too often when cycling the deadlift we relax at the top and… Read more »