Snatch @ 75lbs x 40 15 min AMRAP Wall walks x 5 Burpee PullUp x 5 Double KB OH Lunge walk x 40 feet AirSquats x 100 SitUps x 50
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All posts filed under “desapio”
DeSapio 12-29-19
Crossfit Gym 10-9-8-7-6-5-4-3-2-1 Power Clean @ 155lbs Deadlift @ 290lbs Bench @ 195lbs (D4D: 15,950)
DeSapio 12-28-19
12-28 Lifetime fitness meathead routine x 5 Bent Over Row @ 135 x 10 Pull-Ups x 10 Bench 135 x 15 185 x 10 225 x 8 235 x 6 245 x 4 Cable Row 100 x 15 120 x 15 140 x 15 120… Read More
DeSapio/LaBrake Collabo 12-23-19
15 min EMOM KB Snatch x 10 KB Snatch x 10 Power/Plyo Pushup x 5 Partner DT (Alternate rest each round) Dead Lift x 12 (D4D = 18,600 lbs) Hang Clean x 9 Push Jerk x 6 4.28 mile run – 37:40
DeSapio 12-17-19
7 Rounds @ 154lbs Deadlift x 12 Hang Clean x 9 Push Jerk x 6 Assault Bike x 15 cals D4D: 12,936
DeSapio 12-16-19
10 Rounds Bent Over Row x 6 Hang Clean x 6 Push Press x 6 Back Squat x 6 Pull-Up x 6 Deadlift x 10 (@ 225lbs D4D: 22,500)
DeSapio 12-13-19 & 12-15-19
12-13 15 Rounds/60 min EMOM Row x 12 cal Cindy: 5 pullup/10 pushup/15 air squats Curve Treadmill x 20 cals Assault Bike x 12 cals I had to scale about halfway through but this was the prescribed 12-15 10 mile run – 1:29:26
DeSapio 12-12-19
50 cals/ 50 reps Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg 40/40 Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill + Ski Erg 30/30 Assault Bike + Ab Wheel + Leg Lifts + Curve Treadmill… Read More
DeSapio 12-11-19
8 Rounds Ski Erg x 500 meters KB Thrusters @ 35lbs x 10 Burpees x 10
DeSapio 12-9-19
Morning: 12 Rounds Curve Treadmill x 400 + PushUp x 12 + PullUp x 12 Curve Treadmill x 400 + PushUp x 11 + PullUp x 11 Curve Treadmill x 400 + PushUp x 10 + PullUp x 10 … Curve Treadmill x 400 +… Read More
SeaLab Fitness 