Workout of the Day

Posted January 29th, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Strength: 5×5 Back squat @85% METCON 3RFT 12 thrusters (115, 75) Pull-ups

Saturday, Jan 28th

Posted January 27th, 2017 by Dan Broughton & filed under Workout of the Day.

Teams of 2 AMRAP in 20 In order as fast as possible: 50 Air Squats 60 Box Jumps 50 SDHP (75,55) 100 Lunges 30 Pushups Only one partner can work at a time. Partners can break up reps between them… Read more »

Failure is the Key to Success- How to Find your Motivation

Posted January 26th, 2017 by Dan Broughton & filed under Kinetic Bootcamp, Recipes & Nutrition, Workout of the Day.

January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »

Fri, Jan 27th

Posted January 26th, 2017 by Dan Broughton & filed under Workout of the Day.

METCON: AMRAP 9 minutes of: 9 Deadlifts (185,135) 9 Chest-to-bar Pull-ups 9 Knees-to-elbows STRENGTH: *no rest after metcon 10 minutes for a 3RM Front Squat

Thurs, Jan 26th *note on standards

Posted January 25th, 2017 by Dan Broughton & filed under Workout of the Day.

The standards are starting to slip again in a big way. I am not talking about complex movements like the squat snatch, but basic movements like air squats and pull-ups. If you only focus on intensity and throw form and range of… Read more »

Weds, Jan 25th

Posted January 24th, 2017 by Dan Broughton & filed under Workout of the Day.

METCON: For time: 800m run 30 Pull-ups 60 Air Squats 30 Clean & Jerks (135,95) 60 Air Squats 30 Pull-ups 800m run

Tues, Jan 24th

Posted January 23rd, 2017 by Dan Broughton & filed under Workout of the Day.

Skill: Muscle-ups METCON: 42 Wallball Shots (20,14) 30 SDHP (75,55) 30 Wallball Shots 20 SDHP 18 Wallballs 10 SDHP

Mon, Jan 23rd

Posted January 22nd, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Strength: Back Squat 6×6 @ 80% of 1Rm METCON Annie 50-40-30-20-10 Double Unders Sit-ups

The open is coming…

Posted January 21st, 2017 by Dan Broughton & filed under Workout of the Day.

Open Gym time. Come work on what you’re not awesome at. The open is coming!!!

CLUSTER!!

Posted January 20th, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Partner Cluster (clean to thruster) ladder: Partners make their way through the cluster ladder as far as both athletes can make it. Both do not have to cluster the weight in order to advance. 1 partner can keep moving… Read more »