15 minute strength AMRAP

Durbrow Performance Training – Group Training A: Metcon (AMRAP – Rounds) 15 MINUTE AMRAP Skater Squats x6(per side) MedBall Shouldering x3 (per side) DB rows x6 (per side) Chain push-ups x6 1 arm DB carry x50FT (per side) Metcon (No Measure) Rest 2 minutes B: Metcon (AMRAP – Rounds) 15 MINUTE AMRAP Spider-man Push ups […]

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10 Minute Strength Stations

Durbrow Performance Training – Group Training Strength 10 minutes to complete the reps and sets below: A1: Sumo Deadlift (10-8-6-4-2) A2: Metcon (No Measure) Mixed Push Ups 20-15-10-5 Strength 10 minutes to get 3-4 rounds B1: DB Bent Over Row (4×20) B2: Metcon (No Measure) Step Ups or Power Step Ups 4×10 per leg Metcon […]

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Strength + Stations

Durbrow Performance Training – Group Training Warm-up Mobility- Fire Hydrant X8 each A1: BB Overhand Row (5-5-5-5) A2: 2 KB Suitcase DL (5-5-5-5) Weightlifting A3. Valslide Body Saw 4×12 A4. Tricep Pull Downs 4×12 Metcon 2:00 each station, X2 (rotating each time) Station 1 Push Ups x10 Toe Touches x10 Squat Jacks x10 Station 2 […]

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Partner Work & :20/:20 Conditioning

Durbrow Performance Training – Group Training Warm-up Quad Stretch on Wall (1 minute per leg) Slow Quad Roll with Foam Roller (1 minute per leg) Weightlifting A1. : KB Single Leg Dead Lift (5-5-5-5) A2. : Metcon (No Measure) 4 sets Dips (band, BW or weighted) x5 Sled Sprint x100 feet Metcon :20/:20 x 4 […]

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Strength

Durbrow Performance Training – Advanced Strength Weightlifting A1: Landmine Press (8-8-8) A2: Row-Fly (20-20-20) A3: KB Single Leg Dead Lift (8-6-4) Metcon Station 1- 3 sets :60 Set 1- 50′ Sled push-MB Carry Set 2- 50′ Sled Push- OH KB Carry Set 3- 50′ Sled Push- 1 Arm DB Carry Station 2- 2 sets Set […]

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Spartan 8×8

Durbrow Performance Training – Spartan Weightlifting KB DL (8×8) Spartan 8×8 (Time) Hanging Tucks Push up jacks Sled push 100ft TRX Rows Metcon Finisher – tabata speed squats & wall sits (weighted if need be)

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150 Reps

Durbrow Performance Training – Hurricane Conditioning Gymnastics 50 Rope Slams 40 Sprints 30 Sleds 20 Push ups 10 Burpees

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AMRAP

Durbrow Performance Training – Hurricane Conditioning Gymnastics 3 minute of AMRAP x 3-4 rounds Partner work 1 person does 5 of the following AMRAP until partner is thru the obstacle course: 5 Burpees 5 Squat Jacks 5 Power Squats 5 MNT Climbers 5 Plank Salutes Course Sprint – 20inch box hops x 5, 24 inch […]

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Partner Work!

Durbrow Performance Training – Group Training (No Measure) Softball on Lats 1: Kb 1/2 Turkish Get-up (12-10-6) 2: DB Snatch (12-10-6) 3: Weighted TRX Rows (12-10-6) Gymnastics Partner Work 15 Minutes to Complete: 30 KB Sumo High Pulls 30 Double KB CnP 40 Burpees 40 KB Swings 50 OH Plate Reverse Lunges 50 Wall Balls […]

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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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