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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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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