Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, June 5, 2020

For Reps:

EMOTM:

  • 1 Curtis P
  • 1 Wall Walk
  • Add 1 rep and 1 minute each cycle; i.e. 1 minute to complete 1 rep each, 2 minutes to complete 2 reps each, etc. 
Minute:0136101521283645
Reps:12345678910

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Thursday, June 4, 2020

12 Rounds for Reps:

  • 20 second Prisoner Get-Ups
  • 10 second Rest
  • 20 second Dumbbell Push Press
  • 10 second Rest
  • 20 second Static Hold of Choice (Handstand, Wall Sit, Plank, Superman, etc.)
  • 10 second Rest

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Wednesday, June 3, 2020

Weight Vest Wednesday

4 Rounds of 5 Minutes:

  • 500m Row
  • 25 Abmat Sit-Ups
  • Max. Rep. Push-Ups

OR

  • 30 Double-Unders
  • 15 Knees-to-Elbows
  • Max. Rep. Pull-Ups

OR

  • 400m Run
  • 20 GHD Sit-Ups
  • Max. Rep Rope Climb

 

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Monday, June 1, 2020

Using any number of reps, squat (Back, Front, Overhead or any combination thereof) a total of 2 (4000lbs.) / 3 (6000lbs.) tons.

Then:

3 Rounds:

  • 30 second Side Plank
  • 200m Farmers Walk
  • 30 second Max Leg Lift Overs

 

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Friday, May 29, 2020

5 Rounds:

  • 1 minute Dumbbell Lunges
  • 1 minute Dumbbell Push Press
  • 1 minute Burpees
  • 1 minute Rest

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Thursday, May 28, 2020

20!(Descending; Evens Only)

  • Kettlebell Swings
  • Box Jumps
  • Floor Wipers

OR

10!(Ascending & Descending)

  • Kettlebell Swings
  • Box Jumps
  • Floor Wipers

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Wednesday, May 27, 2020

Weight Vest Wednesday

For Time:

  • 84 Jumping Jacks
  • 21 Medicine Ball Cleans
  • 21 Ring Rows
  • 60 Jumping Jacks
  • 15 Medicine Ball Cleans
  • 15 Ring Rows
  • 36 Jumping Jacks
  • 18 Medicine Ball Cleans
  • 18 Ring Rows

 

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Tuesday, May 26, 2020

Deadlift: 8 x 3 (Ascending Sets)

AMRAP 10 minutes

  • 5 Hang Power Snatch
  • 10 Prisoner Get-Ups

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