All posts filed under “desapio

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DeSapio 11-16-18

EMOM 10 min: 10 reps goblet squat @80lbs Incline DB Bench/Burpees @ 50lbs: 10 reps bench/1 burpee 9 reps bench/2 burpees 8 reps bench/3 burpees 7 reps bench/4 burpees 6 reps bench/5 burpees 5 reps bench/6 burpees 4 reps bench/7 burpees 3 reps bench/8 burpees… Read More

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DeSapio 11-15-18

“Girl Farts” 1000m row 10 renegade row manmakers 900m row 9 renegade row manmakers 800m row 8 renegade row manmakers 700m row 7 renegade row manmakers 600m row 6 renegade manmakers 500m row 5 renegade manmakers 400m row 4 renegade manmakers 300m row 3 renegade… Read More

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DeSapio 11-13-18

Warm up: 12 min KB Complex @ 35# 1 min of each exercise: 1 arm swing (Right) Figure 8 (Right to Left) 1 arm swing (Left) Figure 8 (Left to Right) Clean/Press (Right) Slasher to Halo Clean/Press (Left) Slasher to Halo Snatch (Right) Lunge (Right… Read More

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DeSapio 11-09-18

6 Rounds: 30 min workout. Do all 3 rounds of each exercise before moving to the next. Squat Jumps x (10 seconds on/10 seconds off for 3 rounds; total 1 min) Plyo Push-Ups x (10 seconds on/10 seconds off for 3 rounds; total 1 min)… Read More