Dan Broughton

Strength: Push Jerk 3×10 at 70-80% of 5RM Strength – looking to cycle heavy weight for our jerks today that are heavier than what we’re used to for a set of 10. percentages are based on our 5RM from floor…. Read more »

Conditioning: AMRAP 22 12 Handstand Push Ups | pike push ups | z-press 12 Deadlifts 135/95 | 115/85 | 95/65 12 Burpees 12 Front Squats 135/95 | 115/85 | 95/65 ***At 10:00 everyone must complete one 800m run before continuing***… Read more »

Come join us for open gym from 1000-1200!

“The 250” In Teams of 3 For Time: 40 min cap 250 Deadlifts 135/95 | 115/75 | 95/65 250 Wall Balls 20/14 | 14/10 250 TTB/K2E Allow teams to split up the work however they want. They can each do… Read more »

Strength: EMOM 8 Even: 3 Front Squats from floor at 80% of 1RM C&J Odd: 50 DU/50 SU EMOM – Short EMOM to warm up and get our heart rate primed for our longer open workout today. Lets cap the… Read more »

Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or Every 15-30 seconds for 10 minutes, 1 bar muscle up Utilize a 15 minute clock – For those with BMU we’re going to pick either every 15… Read more »

Conditioning: AMRAP 13 Part A: 3RFT 8 Alternating Front Rack Barbell Lunge (stationary, forward step) 115/75 | 95/65 | 75/55 10 Bar Facing Burpees 8 Alternating Front Rack Barbell Lunge 10 Lateral Squat Jumps Over Barbell Part B: Use remainder… Read more »

Strength: *Test* – in 20 minutes 5RM Deadlift Deadlift – reps must be touch and go, no resetting on the ground. Lets focus on keeping our shoulders locked and not rounding as the weights get heavy! Conditioning: AMRAP 9 10… Read more »

Strength: Close Grip Bench Press 4×5 at 21X1 tempo Bench – close grip to work on triceps more directly, helping us with our jerk strength. 2 second negative, 1 second pause on chest and at the top of the rep,… Read more »

Hero WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »