Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, Nov. 29, 2019

Partner Tabata (20/10)

  • Bear Complex (Start from hang position; 35lbs./45lbs.)
  • Sit-Ups with Wallball Toss over box (14lbs./20lbs.)
  • Clapping Push-Ups
  • Partner Over/Unders

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Wednesday, Nov. 27, 2019

Weight Vest Wednesday

AMRAP 20 minutes:

Alternating Rounds:

With Vest:

  • 200m Run
  • 8 Box Jumps (20″)
  • 12 Abmat Sit-Ups

Without Vest:

  • 400m Run
  • 8 Box Jumps (24″)
  • 12 GHD Sit-Ups

 

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Tuesday, Nov. 26, 2019

5 Rounds:

  • 12 Deadlifts (105lbs./155lbs.)
  • 9 Hang Power Cleans (105lbs./155lbs.)
  • 6 Push Jerk (105lbs./155lbs.)

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Monday, Nov. 25, 2019

5 Rounds:

  • 5 Front Squat (75%BW / BW)
  • 7 Chest-to-Bar Pull-Ups
  • 9 Kettlebell Swings (52lbs./70lbs.)

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Friday, Nov. 22, 2019

22 one minute rounds:

  • Odd Rounds:  Row for Calories
  • Even Rounds: Burpees

Target numbers are chosen by the athlete but must total to 22 between the even/odd rounds. For example Row 12 calories / 10 Burpees; Row 14 calories / 8 Burpees; etc. Target numbers remain the same through the entire workout.

 

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Wednesday, Nov. 20, 2019

Weight Vest Wednesday

For Time:

  • 200m Run
  • 21 Kettlebell Swings (35lbs./52lbs.)
  • 21 Box Jumps (20″)
  • 400m Run
  • 15 Kettlebell Swings (35lbs./52lbs.)
  • 15 Box Jumps (20″)
  • 800m Run
  • 9 Kettlebell Swings (35lbs./52lbs.)
  • 9 Box Jumps (20″)

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Tuesday, Nov. 19, 2019

10!

  • Dumbbell Bench Press (30lbs./45lbs.)
  • Sumo Deadlift High-Pull (65lbs./95lbs.)
  • Prisoner Get-Ups

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Monday, Nov. 18, 2019

4 Rounds:

  • 6 Curtis Ps (Power Clean, Lunge L/R, Push Press; 65lbs./95lbs.)
  • 12 Wallball Sit-Ups (14lbs./20lbs.)
  • 48 Double-Unders

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Friday, Nov. 15, 2019

AMRAP 15 minutes:

  • 5 Shoulder-to-Overhead (65lbs./95lbs.)
  • 10 Box Jump (20″/24″)
  • 15 Calorie Row

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