Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, March 5, 2021

For Time:

Pick three movements and three rep schemes from the choices below:

  • 100 / 80 / 60 / 40 / 20
  • 50 / 40 / 30 / 20 / 10
  • 25 / 20 / 15 / 10 / 5
  • 10 / 8 / 6 / 4 / 2
  • 5 / 4 / 3 / 2 /1

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Wednesday, March 3, 2021

Weight Vest Wednesday

For Time:

125 Push-Ups

For each break:

  • 5 Wallball Sit-Ups
  • 10 Lunge Steps (L=1, R=2)
  • A break is considered being stationary in anything but the top plank position.

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Tuesday, March 2, 2021

For Time:

  • 25 Double-Unders
  • 4!
    • Shoulder-to-Overhead (Ascending)
    • Toes-to-Bar (Descending)
  • 25 Double-Unders
  • 4!
    • Shoulder-to-Overhead (Ascending)
    • Toes-to-Bar (Ascending)
  • 25 Double-Unders
  • 4!
    • Shoulder-to-Overhead (Descending)
    • Toes-to-Bar (Descending)
  • 25 Double-Unders
  • 4!
    • Shoulder-to-Overhead (Descending)
    • Toes-to-Bar (Ascending)
  • 25 Double-Unders

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Monday, March 1, 2021

45 Reps of each for time:

  • Weighted squat (Athlete choice)
  • Turkish Get-Up
  • Ring Dips
  • Partition as desired but movements must be performed as a triplet with an equal amount of each cycle. For example 5 rounds 9 reps each, 9 rounds 5 reps each, 21-15-9 each; 9! each, etc.

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Friday, Feb. 26, 2021

AMRAP 20 minutes

  • X x 100 Individual Athlete Choice #1
  • X x 10 Individual Athlete Choice #2
  • X x 1  Individual Athlete Choice #3

Athletes assign value to X and choose individual movements.

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Thursday, Feb. 25, 2021

5 Rounds:

  • 1 Barbell Complex
  • 2 Box Jump
  • 3 Barbell Roll-Outs
  • 2 Barbell Complex
  • 3 Box Jump
  • 4 Barbell Roll-Outs
  • 3 Barbell Complex
  • 4 Box Jump
  • 5 Barbell Roll-Outs

Increase weight each round.

Barbell Complex:

  • 1 Power Clean
  • 3 Front Squat
  • 1 Shoulder-to-Overhead

 

 

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Wednesday, Feb. 24, 2021

Weight Vest Wednesday

24-20-16-12

  • Unbroken pull-ups / Remaining reps in burpees
  • 400m run after each.

OR

3 Rounds:

9-7-5-3

  • Unbroken pull-ups / Remaining reps in burpees
  • 200m run after each set.

 

 

 

 

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Tuesday, Feb. 23, 2021

AMRAP 18 minutes

  • 6 Medicine Ball Clean Step-Ups (L=1, R=2)
  • 12 Kettlebell Swings
  • 18 Double-Unders

 

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Monday, Feb. 22, 2021

Deadlift 6 x 3 (Increase weight each set)

Between Sets:

  • 6 Dumbbell Push Press
  • 12 Dumbbell Row (L=1, R=2)
  • 18 Ab Movement. Trainer call.

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