Diablo

WODs


June 10, 2016 Friday

Rope Climbing (6 Minutes) Pick A or B. A. Accumulate 3 - 6 Rope Climbs (Going 1/2 way up twice counts as 1)

3 sets of 3 - 6 Rope Climb Pull Ups. Hanging from a pull up bar raise your knees and trap the rope between your feet. Use your legs to stand up and your arms to pull you up to the bar until your chest touches. If done correctly these will be much easier than a banded pull up.

For time Row 15/20 Calories Then 2 Rounds of: 15 Toes to bar (V-ups) 12 Hang Clean (65/95/105/155) 9 Jerks (Same) Row 15/20 Calories Scale Guide: 12-15 Minutes *If you complete the 2nd Round of Jerks Before minute 11, you win a bonus round! Complete a 3rd round.


June 09, 2016 Thursday

Front Squat + Push Press 4x (2+2) @ *Try and hold a full grip on the front squat to practice a better rack position.

3 Sets of 10 GHR & 8 Bulgarian Split Lunges (each leg) *Back Leg is on a bench or a box. (If your balance is ok with this, you may hold 2 Dumbbells to your side.

3 Rounds for time of: 15 Wall Balls (10-8’/14-9’/20-10’) 15 Box Jumps (12/20/24) *Scale up Wallball (20-9’/30-10’) 7 Minute Time Cap So scale appropriate.


June 08, 2016 Wednesday

4 sets of Hang Power Snatch (Position 1) + Snatch Balance (2+1) @50-60% of your 1 Rep Max Snatch


June 07, 2016 Tuesday

Back Squats Work up to a 10 Rep set @ 70-75%. (If you don't know your 1RM work up to a challenging weight with Triples and Doubles. Then complete 1 set of 10) Then drop the weight down by 20 lbs and complete 2 more sets (Drop Sets) of 10. Example: Worked up to 1 set of 10 reps at 225, removed 20lbs, did 2 sets of 10 reps at 205. (3x10 total working sets)

Workout: In 2 Minutes: 8 Sled Pushes - 20' Low Handle / 20' High Handle (45/90/135) (Out and Back is 1 Rep) Then max Pull ups. (Band/ Kipping/ Strict) *Try and switch up the grip to avoid a hand tear. Rest 2 Minutes and repeat Scale Guide: 20-40 Pull Ups


June 06, 2016 Monday


June 05, 2016 Sunday

Core


June 04, 2016 Saturday

Snatch 4 sets of 1 rep @ 70-80%

3 sets of 5 reps @ 80-85% of Snatch 1RM


June 03, 2016 Friday

Super Set the Press and Row 3 sets of 8-12 KB Floor Press 3 sets of 8-12 Ring Rows Not for time.

4 Rounds for Max Reps in 3 Minutes (16 Minutes Total) *Complete 20/30 Air Bike or 10/15 Assault Bike (around 30-40 seconds on the Bike) – Then AMRAP of: 12 Renegade Rows (No Push Up) (15/25/45) 10 Push Press (15/25/45) 8 Toes to Bar *1 Minute rest between rounds. Split the class into heats and have those of equal height share a bike.


June 02, 2016 Thursday

Mobility:

Skill Practice Warm Up:

========================= Each minute on the minute for 6 minutes, perform 2 push presses and 2 push jerks with a moderate weight (60-70% of max).

Metabolic Conditioning: “Smart Opal”

======================= *If you complete a full round after minute 12 you have you have the option to skip the final rest Push Press - Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs Push Jerks - Same Russian KB Swings - Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs *Women’s “As Prescribed” weights and reps (Rx) Compare to: June 02, 2015 Scaling Guide: Scaling Guide: 3 – 6 Rounds, about 3 min per round including rests. Scale up: 155/95lb barbell Coaching Tips: Make sure to use your legs for the push press and push jerk, just because you might be strong enough to muscle through them the first round or two doesn’t mean you should, use good technique because it’s more efficient and will get you further overall. Keep your shoulders pulled back and snap those hips to get the kb out in front of you. Don't drop the chest at the bottom of the swing! Move fast through the burpees because of the rests.


June 01, 2016 Wednesday

Skill Practice Warm Up:

======================= Perform 5-10 kipping HSPU or the 'downward dog' HSPU progression.

Metabolic Conditioning: “Starboard Breech”

======================== Wall ball - Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft Jumping chest to bar pull ups - chest hits the bar every rep! or 3 bar muscle up *Women’s Rx (yes! 14lb 10 foot is RX for this one!) **3 bar muscle ups is also Performance as RX Scaling Guide: 3 – 6 rounds Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups your head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle. Compare to: June 17, 2015


May 31, 2016 Tuesday

Mobility:

Skill Practice Warm Up:

======================== Spend 10 min working up to a challenging overhead squat out of the rack for 2 reps. People wanting more volume (aka 'cardio') should do EMOTM, people looking for more strength work should do 4-6 sets working up to about 75-85% for the last two sets.

Strength:

=========================== Same weight across, approximately 70 - 80% max snatch.

Superset:

======================== Superset with the snatch. 5 sets of 6 - per arm

Metabolic Conditioning: “Times Like These”

===================================================== American kettlebell swing - Performance: 53lb / Athletic: 35lb* / Health: 26lb *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 4 - 7 rounds, about 1:15 per round, Scale Up: overhead lunge with kettlebell. Compare to: February 08, 2016 Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to 'spread' the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight - especially with the toes-to-bar making them tired.