Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, July 10, 2020

5 Rounds of 4 minutes:

  • 400m Run
  • 40 second static hold (Athlete choice; Plank, Wall sit, Bottom of squat, etc.)
  • 4 Deadlift

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AMRAP 16 minutes:

  • 24 Double-Unders
  • 8 Pull-Ups
  • 4 Press of Athlete Choice (Bench, Push, Shoulder, etc.)

 

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Tuesday, July 7, 2020

30/5 – 25/10 – 20/15 – 15/20 – 10/25 – 5/30

  • Calorie Row
  • Back Extension
  • Wallball Sit-Ups
  • Knee-to-Elbows

Athlete choice: 2 movements performed in ascending order / 2 movements performed in descending order.

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Friday, July 3, 2020

4 Rounds:

  • 10 Dumbbell “Glute Bridge” Bench Press (Shoulders Only on the bench in a “T” shape)
  • 10 Strict Pull-Ups
  • 200m Farmer Strong Walk

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Thursday, July 2, 2020

For Time:

4!

  • Hang Squat Clean (Ascending)
  • Prisoner Get-Ups (Ascending)

4!

  • Hang Squat Clean (Ascending)
  • Prisoner Get-Ups (Descending)

4!

  • Hang Squat Clean (Descending)
  • Prisoner Get-Ups (Descending)

4!

  • Hang Squat Clean (Descending)
  • Prisoner Get-Ups (Ascending)

Athletes can pick order of each couplet.  Precede and follow couplet with a rope climb.

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Wednesday, July 1, 2020

Weight Vest Wednesday

For Time:

  • 100 Jumping Jacks / 50 Lunge Steps / 25 Hand-Release Push-Up
  • 80 Jumping Jacks / 40 Lunge Steps / 20 Hand-Release Push-Up
  • 60 Jumping Jacks / 30 Lunge Steps / 15 Hand-Release Push-Up
  • 40 Jumping Jacks / 20 Lunge Steps / 10 Hand-Release Push-Up
  • 20 Jumping Jacks / 10 Lunge Steps / 5 Hand-Release Push-Up

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Monday, June 29, 2020

For Time:

  • 50-40-30-20-10 AbMat Sit-Ups
  • 25-20-15-10-5 Calorie Row/Bike
  • 10-8-6-4-2 Deadlift

50 Sit-Ups / 25 Calories / 10 Deadlift; 40 Sit-Ups / 20 Calories / 8 Deadlift; etc.

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