Dan Broughton

Conditioning: Teams of 3 90/60 cal bike 60 box jump overs 24/20 60 power cleans 155/105 60 toes to bar 60 push jerks 155/105 90/60 cal bike 60 box jump overs 24/20 60 power cleans 135/95 60 toes to bar… Read more »

Strength: 4 giant sets of: A1) Back Rack Reverse Lunge 4×4/leg A2) Jumping Air Squat 4×12 A3) DB RDL 4×8 Strength – we’re going to be working on a giant set including a heavy lunge combined with an explosive movement… Read more »

Strength: Strict Pull Up Max retest (from 3/18) Conditioning:Every 3 minutes, for 12 minutes (4 sets) for times: 20/15 Calories of Assault Bike 10 Burpee Box Jump-Overs (24″/20″) Mobility: 10 minutes lower body focused

Strength: Deadlift – 10RM retest from 3/14 Conditioning: For time: 20 min cap 50 Power Cleans 115/85 50 Wall Balls 20/14 50 DU/100 SU 35/35/35 20/20/20 10/10/10 Workout – we shoud be aiming to complete the rounds in no more… Read more »

Strength: Bench Press 4×3 @ 85% 1RM Bench press – drop % by 5-10% if feeling the effects from yesterday’s Murph, but it will do us good to perform some pressing to open our pecs up and alleviate soreness. For… Read more »

**Memorial Day Murph** For Time (weight vest optional) 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28,… Read more »

Hero WOD: Sham 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m Background: Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations,… Read more »

Teams of 2: AMRAP 24 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Goblet Squats 70/53 12 Push-Ups 15/12 Cal Row Workout – Partners will switch after every movement, meaning A will do 3 HSPU, B will do 6 Pull… Read more »

Weightlifting: Clean and Jerk EMOM 10 2 Power Clean and Jerks at 70-75% 1RM Weightlifting – we can build during the EMOM, but the weight should be something that we can complete in less than 30 seconds for both reps…. Read more »

Skill: Turkish Get Up Skill Work ~ 15 minutes Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of 15 minutes. Conditioning:… Read more »