Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Monday, Aug. 15, 2022

8-8-6-6-4-4-2-2

  • Thruster (Bar starts from the floor.)
  • Increase weight each set

Between Rep Counts:

  • 200m Farmers Walk
  • 10 Knees-to-Elbows

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Friday, Aug. 12m 2022

EMOTM 18 minutes

  • Minute 1/4/7/10/13/16: 3 Athlete Choice #1
  • Minute 2/5/8/11/14/17: 6 Athlete Choice #2
  • Minute 3/6/9/12/15/18: 9 Athlete Choice #3

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Thursday, Aug. 11, 2022

AMRAP 16 minutes

  • 4 Dumbbell Burpee Deadlift
  • 8 GHD Sit-Ups
  • 12 Wallball or Calorie Row or KBS

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Monday, Aug. 8, 2022

8-8-6-6-4-4

  • Weighted Squat of athlete choice
  • Increase weight each set

Between Sets:

  • 6 Dumbbell Shoulder to Overhead
  • 12 Calorie Row

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Thursday, Aug. 4, 2022

EMOTM 7 minutes:

  • 3 Thrusters
  • 3 Front Squat

Then

EMOTM 3 minutes

  • 10 Back Squat (Same weight as Thruster/Front Squat)

Rest as needed:

3 Rounds:

  • 200m Farmers’ Carry
  • 20 Dumbbell Sit-Ups (Single Dumbbell from Farmer Carry)

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Wednesday, Aug. 3, 2022

Weight Vest Wednesday

AMRAP 20 minutes:

  • Run 400m
  • 5 Unbroken Ring Dips / 10 Unbroken Push-Ups. Remaining reps in Burpees.
  • Run 200m
  • 5 Unbroken Strict Pull-Ups / 10 Unbroken Pull-Ups. Remaining reps in Medicine Ball Cleans.
  • 20 Flutter Kicks (L/R = 1)

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