All posts by Callie Durbrow

4 Heavy Rounds & 12 Minute AMRAP

Durbrow Performance Training – Group Training Warm-up Standing Hip circles x 8 each leg Lower back stretch x :30 Weightlifting A1: BB Clean & Press (4×4) Weightlifting A2: Double KB Box Squat (4×4) Weightlifting A3. Med Ball Weighted Crunches 4×10 A4. Heavy Tire Flips 4×4 Metcon B: 12 min AMRAP jump squat/burpee/tuck/sprint (AMRAP – Rounds) […]

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Advanced Strength WK 2 DL/Press

Durbrow Performance Training – Advanced Strength Weightlifting 1: Sumo Deadlift (1×4 @65%) A2: Sumo Deadlift (1×4 @75%) A3: Sumo Deadlift (2×4 @85%) Weightlifting B1: Shoulder Press (1×4 @65%) B2: Shoulder Press (1×4 @75%) B3: Shoulder Press (2×4 @85%) Strength C1: DB Close Grip Bench Press (8-8-8) drive up with the DB’s touching each other C1: […]

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Max Out X2

Durbrow Performance Training – Spartan 3 Rounds 4 Reps of all 1: Box Jumps Max 2: DB OH Press (Max) 3: Weighted Plank (Max) 4: Hang Power Clean (Max) 5: Heavy Sled Push (Max) 6: Metcon (AMRAP – Reps) 1 Minute Sprints Metcon 5 Minute AMRAP – 1 Shuttle Sprint / 5 Burpees

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Outside Fun

Durbrow Performance Training – Hurricane Conditioning Gymnastics 3 Hurdles – stop sign sprint x 5 rounds for time, trying to be time every round

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12X1

Durbrow Performance Training – Hurricane Conditioning Gymnastics 12 exercises 1 minute each Sprints Wall Ball Power Squats Plank Jacks Plank Salutes High Knees Tuck Jumps Jump Squats Fast Feet – up down MNT Climbers Side hops Squat Jacks Burpees

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Body Weight Blast

Durbrow Performance Training – Group Training 1: KB Goblet Squat 2: Metcon (Time) 30 Minutes to Complete TRX Lunge Jumps x30 per side Valslide Hamstring Curls x 30 Burpees x 30 Side Plank Crunch x 30 per side Vaslide Ab Tuck x 30 Push Up Ladder x 30 Bench Drives x 30 per side Metcon […]

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Max Out

Spartan Metcon Max-out time- every round try to go heavier, harder Work with a partner to help push limit and assist in weights 3 rounds Sprints x :60 1: Box Jump (Max out) Max 2: DB OH Press (Max Out ) 3: Weighted Plank (Max out ) 4: Hang Power Clean (Max Out ) 5: […]

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