Dan Broughton

Saturday, January 16th

Conditioning: Complete as many rounds as possible in 20 mins of: Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 10 DB Goblet Squats, 50/35… Read more »

Thursday, January 14th

Stamina Squats: EMOM 10: Minutes 0-5 perform 5 front squats @ 55% 1RM, minutes 5-10 perform 10 back squats at same weight. Gymnastic Stamina: Every 1 min for 16 mins, alternating between: False Grip Ring Row, 40 secs Kipping Handstand… Read more »

Monday, January 11th

Strength – in 10 minutes, build to a heavy single Strict Press. Then, perform 3×3 at 90% of that. Conditioning: Open 17.4 – AMRAP 13: 55 Deadlifts 225/155, 55 Wall Balls 20/14, 55 Cal Row, 55 Handstand Push Ups

Sunday, January 10th

Hero WOD: Manion:7 RFT400m run29 Back Squats 135/95 Scale weight accordingly! 95/65 is a better target for most of us for the volume of squats. Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion,… Read more »

Saturday, January 9th

Partner-ish WODAMRAP 812 Bar Facing Burpees9 Deadlifts 135/956 Hang Power CleanRest 2 minAMRAP 812 Bar Facing Burpees9 Deadlift 115/756 Hang P. CleanRest 2 minutesAMRAP 812 Bar Facing Burpees9 Deadlifts 95/656 Hang Power Clean One partner works while the other partner… Read more »