Diablo

WODs


May 31, 2016 Tuesday

Optional 'Cash Out':

========================= In 20' lengths.


May 30, 2016 Monday

Metabolic Conditioning: “Murph”

======================= OR “Team Murph” With a partner, split the full Murph workout up to finish in the fastest time possible. Performance*: 20lb weight vest the entire time, Athletic: no vest, Health: 1/2 murph Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally best). *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 40 - 70 minutes Compare to: May 31, 2015 Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!

Metabolic Conditioning: “Partner Murph”

======================= Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!


May 29, 2016 Sunday

Skill Practice Warm Up:

======================= Spend 10 min working up to a challenging clean and jerk. Plan on doing 6-10 sets, with 2-3 sets at the final weight (about 75-85% of your max).

Metabolic Conditioning: “Lose Pitch”

========================== Abmat sit-ups - these are butterfly -OR- “Murph” /Team Murph if closed or partial hours on Monday *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 9 - 14 min Scale Up: 20, 30, 40 GHD sit ups Compare to: NEW WORKOUT! Coaching Tips: Make sure you are set up for the sit ups and rowing so that you don't get a 'raspberry' the top of your rear! If this happens to you regularly, use an extra yoga mat under your abmat, use two abmats, or even better, just make sure you are doing them with perfect form so you don't get a friction burn! Take the first row at a controlled pace and save the sprinting for the last two rounds!

Optional WOD: Murph

================================= Murph/Team Murph if closed or partial hours on Monday


May 28, 2016 Saturday

Strength:

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

Superset:

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

Metabolic Conditioning: “Dickey's Barbecue”

========================= With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired) Shoulder to overhead - Performance: 135lb / Athletic: 85lb* / Health: 45lb Box step ups - Performance: 24” / Athletic*: 20” / Health: 12” Bumper plate farmer carry (100m or 20' out 20' back x 6) - Performance: 45lb / Athletic: 25lb*/ Health: 25lb dumbbells *Plates can be split up between partners if desired *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3 - 5 rounds, about 2:30 per round. Scale Up: 155/95lb bar, step ups with 20/10lb dumbbells Log your results online by clicking here. Compare to: NEW WORKOUT! Coaching Tips: Have a plan with your partner about when you will be breaking it up. Let each other play to your strengths.

Optional ‘Cash Out’:


May 27, 2016 Friday

Skill Practice Warm Up:

================================= Spend 6 min working up to a max distance broad jump.

Metabolic Conditioning: “Rus Helen”

======================= Strict pull ups - Performance: 6 / Athletic: 4* / Health: 6 ring rows or 3 bar muscle ups (both 'Performance') Russian Kettlebell Swings - Performance: 70lb / Athletic: 53lb* / Health: 35lb *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 8 - 15 min, about 2 min per round. Scale Up: 6 bar muscle ups per round, 88/70lb kb Compare to: NEW WORKOUT! Coaching Tips: The strict pull-ups will be a choke point for some, but don't be afraid to start with them and then keep them up until 4 is just too many to complete in any given round. Bar muscle-ups and strict pull-ups are interchangeable here so if you start with those, you may save that pulling motion a bit until the later rounds. Don't get lazy on the runs and jog in if you know you are going to break up the pull-ups into small sets (run hard and catch your breath during the small sets.)


May 26, 2016 Thursday

Mobility:

Skill Practice Warm Up:

========================= Spend 10 minutes working up to a challenging bench press or floor press for 3 reps. Plan on doing 4-6 sets total.

Metabolic Conditioning: “Little Red Corvette”

========================== Squat clean thrusters aka 'cluster' - Performance: 95lb / Athletic: 65lb* / Health: 35lb Single unders - or 30 'cross overs' (each jump is one rep, crossed arms to uncrossed is 2 reps) Ring push ups - straps vertical feet even with rings*, feet below strap support body at 45 degree angle or lower at the top, feet past the area of support for rings *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 5 - 9 rounds, about 2:15 per round. Scale Up: 135/85lb bar, 50 double unders, 4 ring muscle ups Compare to: NEW WORKOUT! Coaching Tips: This one has a lot of rounds and a repeating movement so make sure you have a good counting strategy! If you can't have a whiteboard etc. nearby, alternate which direction you face each round so at least you'll know if you ended on an even or an odd round. The squat clean thrusters need to stand up all the way each rep on the clean (no squat curls). The shoulders are going to get hammered on this one so use your legs to get that bar overhead and make sure you are being efficient on the rope. Wide arms and tense shoulders will make them fade even faster so avoid that. 'Cross Overs' are when you cross your arms while performing one jump, then uncross them on the next jump (which is 2 reps). Pick which one you are going to do each round and stick with it for the rest of the round, but feel free to go back and forth between styles each round if you'd like (both are 'Rx'). Rings even with the feet are only required for Performance.


May 25, 2016 Wednesday

Mobility:

Strength:

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

Superset:

======================== Superset with the Snatch. 7 sets of 4 - per arm

Metabolic Conditioning: “Purple Rain“

======================= Box jump - Performance: 24"/ Athletic*: 20” / Health: 12” Hang power snatch - Performance: 95lb / Athletic*: 65lb / Health: 35lb kb swing *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3 - 6 rounds, about 2 min per round. Scale Up: 135lb/85lb bar Compare to: NEW! Coaching Tips: Get through the first round quick and then settle into a good pace for the middle rounds. Remember to keep your eyes and chest up when doing box jumps (vs looking down at the box). The toes to bar will get 'spicy' for most, so think about breaking these up early so you can keep moving on the later rounds and be less likely to tear up your hands. Try changing up the grip often so that the contact points on your palms changes. If grip becomes a factor for the snatches, start dropping early so you don't have to 'catch', but don't rest long between reps/sets!

Optional ‘Cash Out’:

======================== Suitcase carry - use a KB


May 24, 2016 Tuesday

Skill Practice Warm Up:

======================== 8 min to find your deepest 1 rep strict Handstand push up, or max reps at a fixed height (if you can go head to floor or lower)

Strength:

======================= Increasing weight each round - testing for max weight!

Metabolic Conditioning: “Fortunate Son”

================================== Front squat - Performance: 135lbs / Athletic: 95lbs* / Health: 65lbs *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 4 – 10 minutes. Scale Up: OHS instead of front squats. Some may consider doing this for just the first round. Compare to: February 5, 2015 Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part). If you squat clean the first rep in a set, it counts as a ‘front squat’! For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.

Optional ‘Cash Out’:


May 23, 2016 Monday