Dan Broughton

Conditioning: In Teams of 2: (30 min cap) 3 Rounds Partner 1: 20/15 Cal Assault Bike Partner 2: 16 Single Arm DB Devil’s Press 50/35 Rest 90s 3 Rounds Partner 1: 300/250m Row Partner 2: 25 Wall Balls 20/14 Rest… Read more »

Strength: Tempo Bench Press – 5×4 First rep performed at 53X1,Second rep performed at 5XX1,Last two reps at normal pace.Build from 60-75% We’ve performed this rep scheme for our squats, first rep is with a 5 second negative, 3 second… Read more »

Weightlifting: 5 sets of 3 Power Cleans, 1 Push Jerk at 65-70% 1RM Weightlifting: lets focus today on keeping our arms relaxed and letting our legs drive into the ground to get fully vertical on the cleans. Drop and reset… Read more »

Strength – Front Squat with 5 second pause: 8×1 at 80% 1RM Strength: Our focus today is maintaining position and core under a heavier load. We do not want to see any relaxing at the bottom of the squat, elbows… Read more »

Weightlifting: 4×5 Snatch Pull at 90-95% 1RM Weightlifting: Our goal today is to build strength and power through the proper pulling positions. Try not to let go of the bar at any point, but it is okay to drop and… Read more »

Conditioning: “Kelly” (40 minute cap) – 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs Today we’re going to introduce an older, more difficult ‘girl’ workout. This workout is long and… Read more »

Hero WOD: “Helton” 3 rounds for time of: Run, 800 m 30 Dumbbell Squat Cleans, 50/35 lbs 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron… Read more »

Conditioning: “Andi” *45 min cap* 100 Hang Power Snatch 65/45 100 Push Press 65/45 100 Sumo Deadlift High Pull 65/45 100 Front Squat 65/45 Today’s workout is to be done individually. We have placed a 45 min cap here, but… Read more »

Weightlifting: 3 Position Squat Snatch: 5 sets building from 50-65% Weightlifting: First rep is from the power/high hang position (hips slightly back, no drop in chest, knees out, 2-3″ dip), second rep is from the hang at the top of… Read more »

Gymnastic Strength: 5 Sets: 1 Rope Climb 5-10 Strict Pull Ups Rets 90s Gymnastic Strength: Today we’re going to focus on the rope climbs and spend 5-10 minutes working on the foot brake. Then we will perform 5 working sets… Read more »