Skill day: Devil’s Press Skill Work ~ 10 minutes Single Arm DB OH Squat Skill Work ~ 10 minutes Conditioning: 3RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 6 Dual DB Devil’s Presses (50/35 lbs) Mobility –… Read more »
Dan Broughton
Wednesday, April 6th
Strength: Deadlift – 2×5 @ 70% 10RM 2×5 @ 80% 10RM 1×5 @ 90% 10RM Conditioning: For Time: 40-30-20 Thruster 65/45 20-15-10 bar facing burpees
Tuesday, April 5th
Strength: Tempo Back Squat – 5×3 (5 second negative) Build from 80-90% of 10RM Conditioning: AMRAP 14 8 Power Clean 135/95 16 TTB 8 Front Squat 135/95 16 Wall Ball 20/14
Monday, April 4th
Gymnastic Strength: 4 rounds for quality of: 10 Feet Elevated Ring Rows 12 Double Dumbbell Bicep Curls Conditioning: 4 rounds for time of: 7 Box Jumps, 30/24 in 9 Double Dumbbell Power Cleans, 50/35 lbs 11 Double Dumbbell Push Press,… Read more »
Sunday, April 3rd
Hero WOD: Daniel For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »
Saturday, April 2nd
Conditioning: Every 1 min for 32 mins, alternating between: 14/10 Assault Bike Calories 1 round of DT, 155/105 lbs 16/12 Row Calories Rest We’ll split into teams of 4 to divide the stations, but the workout will be an individual… Read more »
Friday, April 1st
Strength – 4 Supersets of 10 Double Dumbbell Bent Over Row + Max Chin-Over-Bar holds, rest 90s. Strength – working on combining our horizontal pulling strength with a vertical, static hold over the bar. Bent over rows should be hinged… Read more »
Thursday, March 31st
Skill Thursday – Double/Triple Unders Skill – we will be working on the DU for those that do not have it, cleaning it up and making it more efficient for those that do, or working on triple unders for those… Read more »
Wednesday, March 30th
***Murph Prep #1, bring your vest!*** Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive… Read more »
Tuesday, March 29th
Gymnastic Strength – 4 sets A1) Seated DB Z-Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effor Gymnastic strength designed to help with HSPU. Keep the arm circles small and controlled, slower is better. Perform 2 sets forward and 2… Read more »