Dan Broughton

Tuesday, June 16th

Strength: Pressing superset (4x) of 6 Behind The Neck Snatch Grip Push Press, 20s rest, max rep strict ring dip, 2 minutes rest. Conditioning: Push/Pull Interval Training. Every 6 mins for 18 mins do: Row, 500 m Push-up Rest 2… Read more »

Monday, June 15th

Skill: Bar Muscle Up Progressions ~ 15 minutes. For those with muscle ups, perform one max set every 2 minutes for 10 minutes (5 rounds). Coaches will work on 4 primary assisted progression drills for those who do not have… Read more »

Sunday, June 14th

Hero WOD: The Seven: 7 rounds for time of: 7 Handstand Push-ups, 7 Thrusters, 135/95 lbs, 7 Knees-to-elbows, 7 Deadlifts, 245/165 lbs 7 Burpees, 7 Kettlebell Swings 70/53, 7 Pull-ups “The Seven” is in memory of seven US Central Intelligence… Read more »

Saturday, June 13th

Conditioning – For Time: 50 Snatches 75/55, 25 bar facing burpees, 35 snatches 95/65, 15 bar facing burpees, 20 snatches 115/75, 5 bar facing burpees. *Today is a grinder, scale weight accordingly but have a small increase in weight each… Read more »

Friday, June 12th

*Phase Two* – classes are capped at 12 members, maintain social distancing and continue wiping down equipment. Sign up for classes ahead of time on Zen Planner. Strength – Front Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@90%. Conditioning – For Time… Read more »

Tuesday, June 9th

Strength: Deadlift Pyramid 5-4-3-2-1-2-3-4-5 @ 75%-80%-85%-90%-95%-90%-85%-80%-75% Conditioning: Every 2 mins for 12 mins do: Row, 250 m 8 Lateral Burpee Over Rowers *Drop 2 burpees every time you do not complete all within the 2 minute period

Monday, June 8th

Strength – HSPU EMOM – Every minute for 10 minutes perform 5 HSPU. Scale number accordingly, should be strict if possible. SCALE OPTION*** Perform 20-30s wall facing hs hold or regular if needed. If uncomfortable on the wall, perform 8… Read more »