Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Monday, July 26, 2021

For Time:

  • 15 Hang Squat Clean
  • 6 Push Jerk
  • 21 Calorie Row or Bike
  • 12 Hang Squat Clean
  • 9 Push Jerk
  • 21 Calorie Row or Bike
  • 9 Hang Squat Clean
  • 12 Push Jerk
  • 21 Calorie Row or Bike
  • 6 Hang Squat Clean
  • 15 Push Jerk

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Thursday, July 22, 2021

Squat of choice. 6 sets of 4 as a group:

  • Rep 1: 8 seconds top / 2 second bottom
  • Rep 2: 6 seconds top / 4 seconds bottom
  • Rep 3: 4 seconds top / 6 seconds bottom
  • Rep 4: 2 second top / 8 seconds bottom
  • 30 seconds rest between sets

Then 

For Time:

  • 30 Dumbbell Step-Ups (L=1, R=2)
  • 30 Burpees
  • 30 Knees-to-Elbows

Partition as needed.

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Wednesday, July 21, 2021

Weight Vest Wednesday

For Time:

  • 25 Pull-Ups. 200m Run every time athlete comes off the bar.
  • 400m Run
  • 40 Push-Ups. 200m Run every time athlete stops in a non-plank position.
  • 400m Run

Or

  • Pick either 40 Pull-Ups or 60 Push-Ups with 200m Run with each break and finish with a 800m run.

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Monday, July 19, 2021

8 Rounds:

  • 1 Wall Walk
  • 1 Box Jump
  • 3 Deadlift
  • Add 1 Wall Walk and 1 Box Jump each round.
  • Increase Deadlift weight each round.

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Thursday, July 15, 2021

4 Rounds:

  • 10 Hang Power Clean
  • 10 Barbell Roll-Outs
  • 10 Push Jerk
  • 10 Knees-to-Elbows

Use same weight for each lift.

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Tuesday, July 13, 2021

4 Rounds:

  • 24 Lunge Steps (L=1, R=2)
  • 18 Calorie Row
  • 12 Alternating Single-Arm Hang Dumbell Power Snatch
  • 12 Wallball
  • 18 GHD Sit-Ups
  • 24 Double-Unders

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