Dan Broughton

Longer Cardio Session For time: 30 min cap 1000/800 Meter Row 100 DU/200 SU 50/35 Calories Bike 25 Strict HSPU | 1-2 mats | Pike Push Ups/z-press 50/35 Calories Bike 100 DU/200 SU 1000/800m Row Longer cardio session where we… Read more »

Back Squat: 15 minute timer 4×5 at 65%, rest 60-90s 1 set at 65% for max reps Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative… Read more »

Strict Press: 15 minute timer 4×5 at 65%, rest 60-90s 1 set at 65% for max reps Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative… Read more »

Come and join us for Open Gym from 1000-1200!

Partner WOD: For Time: 30 min cap Teams of 2 40 Cal Row + 40 Cal Bike 40 Cal Bike + 40 Cal Row 40 Synchro DB Thrusters 35/25 | 20/15 | 15/10 30 Cal Row + 30 Cal Bike… Read more »

Weightlifting: Power Snatch: 10 singles building from 50% of 1RM snatch *no more than 60s rest between reps* *Score is first weight/final completed weight* Snatch – we’re going to limit our rest to 60s or lest today as we build,… Read more »

Strength: Front Squat + Bulgarians – E3MOM for 15 min (5 sets) 5 Front Squats building from 65% 8 DB Bulgarian Split Squats/leg Strength – First set at 65%, try and add a little weight each set, building to about… Read more »

For Time: 20 min cap 50-40-30-20-10 Barbell Strict Press 45/35 | light DBs Calorie Row Wall Balls 20/14 | 14/10 | 10/6 Large volume triplet today. The rX weight for the strict press is an empty barbell, so we should… Read more »

Deadlifts: 4×5 at 65%, rest 60-90s 1 max rep set at 65% Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative for the percentage. The final… Read more »

Pressing Complex: in 15 minutes:Minute 0-7, build to a heavy triple strict press; Minute 7-12, build to a heavy triple push press; Minute 12-15, build to a heavy triple push jerk. Note: Pressing complex – we’ll have 7 minutes to… Read more »