Dan Broughton

Cardio Strength: 4 sets w/ 90s rest10 Dual DB Push Press10 Push Ups on DBs10 Dual DB Burpee Deadlifts WOD: AMRAP 9 3 Deadlifts 315/225 16 Single Arm KB Hang C&J 53/35 24 KB Alternating Forward Lunge 53/35

Gymnastic Strength: Tempo Strict Pull-ups 5×5 31X1 tempo (3 sec negative, 1 second pause on top and bottom). Use more bands than usual for scaling if needed and really focus on full contraction and getting a steady, consistent negative. Conditioning:… Read more »

Conditioning: “Dirty Thirty” (35 min cap). For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls,… Read more »

Weightlifting: Power Snatch EMOM 10 – 3 Power Snatch at 60% 1RM (touch and go) Conditioning: 3 rounds for time of: 2 Wall Walks 20 Alternating Dumbbell Snatches, 50/35 lbs 2 Wall Walks 12 Dumbbell Box Step-ups, 50/35 lbs, 24/20… Read more »

Strength: Front Squat Holds, 5×15 seconds @ 50% 1RM. Holds are performed at the bottom of the squat while staying active and tight the entire time. Must stand up after the hold, practice short diaphragm breathing during the hold and… Read more »

Conditioning: In teams of 2 (30 min cap): For time: 60 Ground-to-Overheads, 135/95 lbs Team Run, 400 m 10 Rope Climbs Team Run, 400 m 100 Bar Facing Burpees Team Run, 400 m 10 Rope Climbs Team Run, 400 m… Read more »

Conditioning: For time: 75 Wall Balls, 20/14 lbs — then — 5 rounds of: 4 Power Cleans, 135/95 lbs 6 Alternating Front Rack Reverse Lunges, 135/95 lbs 8 Shoulder-to-Overheads, 135/95 lbs — then — 75 Wall Balls, 20/14 lbs Expect… Read more »

Gymnastic Strength: Strict HSPU Strength:Either:5 max sets – minus 1, 3 sets at 2-3″ deficit, 2 sets regular OR5 max sets – minus 1, tempo strict HSPU to floor or mats (3 second negative, must press up still) OR4 super… Read more »