Dan Broughton

Monday, December 28th

Consistency test #1 (retest in 6 weeks): Every 5 mins for 30 mins do: 10 Strict Pull-ups 15 Toes-to-bars 20 Push-ups 25 Wall Balls, 20/14 lbs. *Score is fastest and slowest rounds* Core: “Tabata” – V Up (Alternating)s : 8… Read more »

Saturday, December 26th

Conditioning: For time: 10 Dumbbell men Maker, 35/20 lbs 20 Toes-to-bars 30 Dumbbell Front Rack Lunges, 35/20 lbs 40 AbMat Sit-ups Row, 1000 m 40 AbMat Sit-ups 30 Dumbbell Front Rack Lunges, 35/20 lbs 20 Toes-to-bars 10 Dumbbell men Maker,… Read more »

Wednesday, December 23rd

Strength – Every 1:30 for 9 mins: Back Squat10 Back Squats, 45% 1RM (taken from floor) Conditioning – 3 rounds for time of: 6 Turkish Get-ups, 53/35 lbs 10 Chest-to-bar Pull-ups 15 Kettlebell Swings, 53/35 lbs 50 Double Unders

Monday, December 21st

Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15… Read more »

Friday, December 18th

Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »

Thursday, December 17th

Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »

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