Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Thursday, Mar. 26, 2020

For Time:

  • 21 BW Back Squat
  • 3 Rope Climb
  • 15 BW Back Squat
  • 2 Rope Climb
  • 9 BW Back Squat
  • 1 Rope Climb

 

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Wednesday, Mar. 25, 2020

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 2 minute Rest

Rest as needed then…

15-10-5

  • Burpees
  • Pull-Ups

OR

4 Rounds:

  • 200m Run
  • 1 minute Rest

Rest as needed then…

30-20-10

  • Burpees
  • Pull-Ups

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Monday, Mar. 23, 2020

8 Rounds:

  • 5 Pulls on rower for calories
  • 3 Deadlift
  • Increase deadlift weight each round.

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Friday, Mar. 16, 2020

3 Rounds:

  • 90 second handstand hold in as few as sets as possible.
  • 1 Rope climb for each set before beginning the next round.

Then

3 Rounds:

  • 50 foot Broad jump in as few as jumps as possible.
  • 1 Wall-walk for each jump.

 

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Thursday, Mar. 19, 2020

5 Rounds of 3 minutes:

  • 15 Calorie Row
  • 10 Push-Ups
  • 5 Power Snatch
  • Increase Snatch weight each round.

OR

6 Rounds of 3 minutes:

  • 12 Calorie Row
  • 8 Push-Ups
  • 4 Power Snatch
  • Increase Snatch weight each round.
  •  

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Wednesday, Mar. 18, 2020

Weight Vest Wednesday

EMOTM 12 minutes:

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows

Rest 3 minutes. 

EMOTM until failure w/o Vest

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows
  • Increase reps by 1 each minute.

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Tuesday, Mar. 17, 2020

16! (Evens Only, Ascending)

  • Kettlebell Swings (Heavy)
  • Prisoner Get-Ups

OR

10! (Ascending)

  • Kettlebell Swings (Heavy)
  • Prisoner Get-Ups
  • 200m Run after each set.

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