Dan Broughton

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

5 Rounds for time in teams of 3: 40 min cap Waterfall style: Partner 1 will start on bike, 2 and 3 will wait. When one is off, two gets on, when two is off, 3 gets on ect. Partner… Read more »

Back Rack Reverse Lunge – 3×16 (8/leg) Strength – only 3 working sets for our lunges today, but high reps (8/leg, alternating) so lets start with a moderate weight and build slightly. We should not need to put padding down… Read more »

Strict Press – E3MOM for 15 min (5 sets) Max reps Strict Press at 60% 12 Lateral DB Shoulder Flyes Strength: Going to form failure on the presses, not absolute failure. We expect to see a signifcant drop off between… Read more »

Power Clean – 15 minutes 1×3 at 60% 1×2 at 70% 1×2 at 80% 1×1 at 85% 2×1 at 88-90% Weightlifting: Goal today is to take the multiple reps for touch and go if possible as we build to two… Read more »

Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8… Read more »

Deadlift: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets of 5… Read more »

Hero WOD – “Big Sexy” 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) 4 Muscle-Ups Scale weight accordingly, but all barbell weights should be heavy singles, with… Read more »

AMRAP 25 – Teams of 2 500/400 Meter Row 40 Deadlifts 30 Shoulder-to-overhead 20 Power Clean 10 Power Snatch ***Increase weight each round*** RD 1: 75/55 | 65/45 | 45/35 RD 2: 95/65 | 75/55 | 65/45 RD 3: 115/85… Read more »

Conditioning: “Kelly” *Compare scores with 12/12/21 5RFT (40 min cap) 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 This workout is long and metabolically taxing, so we need to focus on pacing from the get-go. Slow and steady… Read more »