Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Wednesday, Oct. 27, 2021

Weight Vest Wednesday

Pick the opposite of what you did Oct. 13, 2021.

4 Rounds timed individually

  • 400m Run
  • 25 Push-Ups
  • Rest as needed between rounds.

OR

6 Rounds timed individually

  • 200m Run
  • 20 Push-Ups
  • Rest as needed between rounds.

/ , / 0

Monday, Oct. 25, 2021

EMOTM 12 minutes

  • Odd: 3 Squat @ ~60% 
  • Even: 5 Squat of less complexity @ same weight or 25 air squats.

Then

3 Rounds:

  • 10 Sumo Deadlift High-Pull w/KB
  • 15 Wallball Sit-Ups
  • 25 Double-Unders

/ , / 0

Friday, Oct. 22, 2021

For Time:

  • 10/20/30/40/50 Athlete choice #1
  • 25/20/15/10/5 Athlete choice #2
  • 10/10/10/10/10 Athlete choice #3

/ / 0

Wednesday, Oct. 20, 2021

Weight Vest Wednesday

12! (Descending; Evens Only)

  • Dumbbell Burpee Deadlift
  • Pull-Ups
  • 200m Run between rounds

OR

12! (Descending; Evens Only)

  • Burpee Pull-Ups
  • Push-Up w/feet on box
  • 20 Step-Up w/Squat on top of box

 

 

/ / 0

Tuesday, Oct. 19, 2021

For Max weight:

  • Shoulder Press: 1-1-1-1-1
  • Push Press: 1-1-1-1-1
  • Push Jerk: 1-1-1-1-1
  • Increase weight each rep.

After each movement is complete:

  • 30 Double-Unders
  • 20 Hip Extensions
  • 10 Kettlebell Swings (Heavy)

/ / 0

Wednesday, Oct. 13, 2021

Weight Vest Wednesday

4 Rounds timed individually

  • 400m Run
  • 25 Push-Ups
  • Rest as needed between rounds.

OR

6 Rounds timed individually

  • 200m Run
  • 20 Push-Ups
  • Rest as needed between rounds.

/ , / 0

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