Derek Disbro

About Derek Disbro

Posts by Derek Disbro:

Friday, Feb. 19, 2021

Fun Friday

AMCAP 20 minutes (As Many Cards As Possible)

  • Clubs: Individual Athlete Choice #1
  • Diamonds: Individual Athlete Choice #2
  • Hearts: Prisoner Get-Ups
  • Spades: Push-Ups
  • Individual decks; Ace = 1 / Face cards = 10; Ignore Jokers

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Thursday, Feb. 18, 2021

6 Rounds of 3 minutes:

  • 21 Kettle-Bell Swings
  • 15 Overhead Dumbbell Sit-Ups
  • 9 Sumo Deadlift High-Pull w/Kettlebell
  • Max. Rep. Double-Unders

Score is total of Double-Unders.

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Tuesday, Feb. 16, 2021

3 Rounds:

  • 15 Calorie Row
  • 12 Pull-Ups
  • 9 Shoulder-to-Overhead

3 Rounds:

  • 12 Calorie Row
  • 9 Pull-Ups
  • 6 Shoulder-to-Overhead

3 Rounds:

  • 9 Calorie Row
  • 6 Pull-Ups
  • 3 Shoulder-to-Overhead

Increase S2O weight after each 3 rounds.

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Monday, Feb. 15, 2021

Squat of choice. 6 sets of 4 as a group:

  • Rep 1: 4 seconds top / 1 second bottom
  • Rep 2: 3 seconds top / 2 seconds bottom
  • Rep 3: 2 seconds top / 3 seconds bottom
  • Rep 4: 1 second top / 4 seconds bottom
  • 30 seconds rest between sets

Then

3 Rounds:

  • 10 Medicine Ball Cleans
  • 10 Wall Ball Sit-Ups
  • 10 Wall Side Throws (5/side)

 

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Tuesday, Feb. 9, 2021

5 Rounds:

  • 30 Double-Unders or 300m Row (Use the same movement for each round.)
  • 20 Hip Extensions
  • 10 Push Press (Barbell or Dumbbell; Increase each round)

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Monday, Feb. 8, 2021

Every 30 seconds for 21 minutes cycle through:

  • 2 Power Clean
  • 4 Back Squat
  • 8 Jack Knives

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