Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, Jan. 24, 2020

For Time:

  • 2 mile weighted Ruck walk

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Thursday, Jan. 23, 2020

AMRAP 20 minutes:

  • 1 round of “The Feihc”
  • 25 Double-Unders
  • 2 rounds of “The Feihc”
  • 25 Double-Unders
  • 3 rounds of “The Feihc”
  • Continue to add rounds until the 20 minute mark.

“The Feihc”

  • 3 Back Squat
  • 6 Ring Dips
  • 9 Ring Rows

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Monday, Jan. 20, 2020

AMRAP 20 minutes:

  • 1 round of “The Chief”
  • 200m Run
  • 2 rounds of “The Chief”
  • 200m Run
  • 3 rounds of “The Chief”
  • Continue to add rounds until the 20 minute mark.

“The Chief”

  • 3 Power Cleans
  • 6 Push-Ups
  • 9 Air Squats

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Friday, Jan. 17, 2020

For Time:

  • 500m Row
  • 12-9-6
    • Kness-to-Elbows
    • Push-Ups
  • 1000m Row
  • 12-9-6
    • Prisoner Get-Ups
    • Ring Dips
  • 500m Row

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Thursday, Jan. 16, 2020

3 Rounds:

  • 400m Run
  • 12 Alternating Single Arm DB Hang Power Snatch
  • 21 Goblet Squats (Same weight as snatch)

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Monday, Jan. 13, 2020

5 rounds of 4 minutes:

  • 15 Calorie Row
  • 10 Medicine Ball Cleans (14lbs./20lbs.)
  • 5 Push Jerk

Build to a heavy set of 5 on Push Jerks.

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