Dan Broughton

Tuesday, January 5th

Skill: Alt EMOM 7 mins: Bar Muscle-ups or Strict Pull Ups, Strict Handstand Push-ups, Row Calories and Dumbbell Push-ups – Every 1 min for 7 mins, alternating between: Max Bar Muscle-up Rest 1 min Max Strict Handstand Push-up Rest 1… Read more »

Monday, January 4th

Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »

Saturday, January 2nd

Conditioning: “Fatigued” Cindy. AMRAP 20 5 Pull Ups, 10 Push Ups, 15 Air Squats. *Starting at 0:00, every 5 minutes (0:00, 5:00, 10:00, 15:00) perform 25/20 cal bike or rower sprint. (large classes can perform the bikes on difference minutes… Read more »