Dan Broughton

Saturday, July 4th

Conditioning – AMRAP 7 12 Sumo Deadlift High-pulls, 75/55 lbs 12 Alternating Front Rack Stationary Lunges, 75/55 lbs 10 Box Jumps, 24/20 in, rest 3 minutes. AMRAP 7 9 SDHP 95/65, 9 Alt Front Rack Lunges 95/65, 10 box jump… Read more »

Monday, June 29th

Strength – Deficit Clean Deadlift 4-4-4-4-4 – Build in weight, use between 2″ and 4″ deficit. Focus on initiating the first pull with quads and glutes rather than hamstrings. Conditioning – Complete as many rounds as possible in 13 mins… Read more »

Sunday, June 28th

Hero WOD: Zachary Tellier – For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air Squats Dedicated to… Read more »

Saturday, June 27th

Conditioning – Every 1 min for 24 mins, alternating between: 12 Power Snatches, 95/65 lbs 12 Toes-to-bars 12 Single Arm Dumbbell Box Step Overs, 50/35 lbs 12 Shoulder-to-Overheads, 95/65 lbs 25 Air Squats 60s Rest. *Perform reps starting on the… Read more »

Thursday, June 25th

Endurance Training – Alt EMOM 25 mins: Row Calories, Double Unders, Assault Bike Calories and 2 moreEvery 1 min for 25 mins, alternating between: 20/15 Row Calories 40 Double Unders 15/10 Assault Bike Calories 20 Russian Kettlebell Swings Rest Core… Read more »