AMRAP 20 minutes:
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- 1 round of “Work”
- 200m Farmers Walk
- 2 rounds of “Work”
- 200m Farmers Walk
- 3 rounds of “Work”
- Continue to add rounds until the 20 minute mark.
“Work”
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- 3 Back Squat
- 6 Ring Dips
- 9 Kettlebell Swings
Derek Disbro
About Derek Disbro
Posts by Derek Disbro:
Wednesday, Jan. 25. 2023
Weight Vest Wednesday
4 Rounds:
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- Odd: 20 Lunge Steps/Max Rep Push-Ups
- Even: 20 Box Overs/Max Rep Pull-Ups
Then:
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- 75 – (Total Max Reps): Dumbbell Thrusters.
Tuesday, Jan. 24, 2023
10 Rounds:
- 8 Calorie Row
- 6 Barbell Roll Outs
- 4 Dumbell Push-Ups
- 2 Turkish Get-Ups
Monday, Jan. 23, 2023
6 Rounds of 3 minutes:
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- 24 Double-Unders
- 12 Wallball Sit-Ups
- 6 Deadlift
Friday, Jan. 20, 2023
AMRAP 20 minutes:
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- 5 Individual Athlete Choice #1
- 3 Individual Athlete Choice #2
- 1 Individual Athlete Choice #3
- Customization Option: Athlete may pick a single movement and multiply the rep count by either x10 or x100 (500m Row, 30 Double-Unders, etc.)
Thursday, Jan. 19, 2023
For Time:
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- 50/40/30/20/10 AbMat Sit-Ups
- 35/28/21/14/7 Kettlebell Swing
- 20/16/12/8/4 Weighted Lunge of Athlete Choice (L=1, R=2)
- 30 minute time cap.
Wednesday, Jan. 18, 2023
Weight Vest Wednesday
6 Rounds:
- 400m Run
- 1 Burpee Pull-Up for each minute it takes to complete the run.
- Rest as needed between rounds.
OR
3 Rounds:
- 800m Run
- 1 Burpee Pull-Up for each minute it takes to complete the run.
- Rest as needed between rounds.
Tuesday, Jan. 17, 2023
15-12-9-12-15
- Tire Flip
- Push Press
- Calorie Row
Monday, Jan. 16, 2023
EMOTM 12 minutes
- Even: 5 Pendlay Rows
- Odd: 5 Ring Rows w/Feet on box
Then
3 Rounds:
- 30 Double-Unders
- 20 Hip Extensions
- 10 Medicine Ball Cleans
Friday, Jan. 13, 2023
13!
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- Athlete Choice #1 (Descending)
- Athlete Choice #2 (Ascending)