Diablo

WODs


May 16, 2016 Monday

Skill Practice Warm Up:

====================== This is a complex of: 3 pause power snatches + 1 overhead squat Spend 10 minutes working up to a challenging complex. Pause at knee 3 seconds. Plan on hitting the final weight for 2-3 sets.

Metabolic Conditioning: “Evasion“

================================= Cover as much distance as possible in 20 minutes Row or run split as desired. You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”. Airdynes/bikes and Ski Ergs included! Max: 3200m on assault/airdyne (2 miles) *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3400-5400 meters Compare to: March 3, 2016 Coaching Tips: Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).


May 15, 2016 Sunday

Mobility:

Strength:

======================== Same weight across, approximately 60 - 70% max snatch.

Superset:

======================= Superset with Snatches

Metabolic Conditioning: “Kudra”

================================== Thrusters = Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs Sumo deadlift high pull - same as above Lateral shuffles - down and back = 1 rep, touch ground with 1 hand *Women’s “Performance” weights and reps (Rx) Scaling Guide: 3 – 5 rounds Scale up: 135/85lbs Compare to: December 26, 2015 Coaching Tips: Push the pace on the barbell since the lateral shuffles can only go so fast. Real ‘go-getters’ can try to transition from the last thruster right into the SDHP (but don’t be stupid and hurt yourself if you can’t do it efficiently). Be sure to keep good back and shoulder discipline on the sumo deadlift high pull! If you are rounding the back or internally rotating the shoulder, slow down or drop weight.

Optional ‘Cash Out’:


May 14, 2016 Saturday

Mobility:

Skill Practice Warm Up:

======================== Spend 10 min working on pull up and kipping pull up progressions. If ready, work on bar muscle ups. Perform 5 sets of 5 reps of whatever progression you are working on.

Diablo MetCon - “Tricycle Racers”

In a teams of 3, only one person can work at a time. Only time work can be completed, is when someone is keeping the Sandbag off the ground ( You can hug, hold, shoulder, etc to keep the bag off the ground). So one athlete working, one athlete holding the sandbag, and one athlete resting. All athletes need to go on the run. Sandbag – (80/60*/45) Complete as many rounds possible in 20 Minutes of: 3 Rope Climbs (3 rope lay downs = 1 rope climb) Assault Bike (50/35* calories) or Schwinn (70/50* Calories) If male/ female teams meet in the middle on calories (43 or 60 calories) 30 Hang to Overhead (95/63*/ KB Swings) **You may use a Hang Snatch or Hang Clean & Jerk 400m Sandbag Run (80/60*/45)

Metabolic Conditioning: “This is my bumper. There are many like it, but this one is mine…”

================================== 20 minute AMRAP (As many rounds as possible) with a partner Bumper plate Farmer carry - Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbells) *both partners run together (or 20' out and back shuttle with plates x 15 times) Bumper Plate Burpees - same Bumper Plate Squats - same Ring Rows - RX = Supine *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 2 - 4 rounds Compare to: August 26, 2015 Coaching Tips: one person must carry both bumpers together, no splitting them up, both partners must run together. Coed teams can do one of each plate for ‘as Rx’. Don’t worry about splitting the work evenly. If one person is faster on one movement than the other partner, have them do more reps. This will increase your overall speed for the whole workout and ensure both partners get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!


May 13, 2016 Friday

Strength:

====================== Same weight across, approximately 95% - above base max front squat.

Superset:

========================= For depth but stick with the same height for all sets.

Metabolic Conditioning: “White Wedding”

============================ Chin-Ups - Performance: 5 Strict, Athletic*: 6 Kipping, Health: 6 with a band Dumbbell Shoulder Press - Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs Wall ball - Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3-5 rounds, about 1:45 per round. Scale Up: 8 chest to bar chin ups, 30lb/20lb wall ball Compare to: January 10, 2015 Coaching Tips: The "chin-up" is hands supine (palms facing you). Make sure you still hit full extension/lockout at the bottom. If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all). For wall balls, try and use your legs as much as possible to save your shoulders!

Optional ‘Cash Out’:


May 12, 2016 Thursday

Mobility:

Strength:

======================= Increasing weight, max or above max by last set.

Superset:

======================= "High" box jumps. Pick a decent height you can do for a set of 3, but nothing crazy. Work on trying to jump as high as possible so you that you don't have to bend your knees and pull your feet up to land on the box. Superset with the power cleans.

Diablo MetCon - Kong

Metabolic Conditioning: “New Creed“

================================== Hang power snatch - Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing Push jerk - same / same* / 35lb bar Double Unders* - Health: 150-120-90-60-30 singles *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 7 - 13 minutes Scale Up: 135/85, Double Unders must be unbroken sets Compare to: January 27, 2016 Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster! Similarly, use as little arm press, as possible, for the push jerks. On the 6-4-2 rounds, hustle through the transitions and don't waste time. Rest in the middle of the sets (vs. between movements.)


May 11, 2016 Wednesday

Mobility:

Strength:

======================= Same weight across, approximately 60 - 70% max snatch.

Superset:

========================== Superset with the snatch.

Diablo MetCon - "Francine"

Metabolic Conditioning: “Soft Sand“

================================== Dumbbell hang power snatch - Performance: 45lb / Athletic: 30lb* / Health: 15lb Single arm dumbbell overhead squat (same as above) Every time you put the dumbbell down, you have to suitcase carry it 40' before your next set *Women’s “Performance” weights and reps (Rx) Scaling Guide: 4 - 7 rounds, Scale Up: 53/35lb kettlebell Compare to: December 23, 2015 Coaching Tips: Alternate arms as desired. Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example). Hook gripping the dumbbell is encouraged. The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can't rest it on your shoulder, head, etc.

Optional 'Cash Out':


May 10, 2016 Tuesday

Skill Practice Warm Up:

======================== Spend 10 min working up to a challenging (65-80%) clean and jerk.

Metabolic Conditioning: “Who Made Who“

========================= As many sled “reps” as possible. In 3 minutes Power clean and jerk - Performance: 135lb / Athletic*: 85lb / Health: 55lb Box jump - Performance: 24” / Athletic*: 20” / Health: 12” max reps 20' out, 20' back sled push (Performance: +90lb / Athletic: +50lb* / Health: +0); each 20' equals one 'rep' *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 20 - 40 sled push 'reps' (each 20' is one rep), try to finish to have at least 1 min to do sled pushes each round. Scale Up: 155lb/105lb clean and jerks. Compare to: NEW WORKOUT! Coaching Tips: Group people up so that they can stagger start this 2 min apart. Then they won't run into each other and two people can use one 'lane'. Alternately, you can have two people set up their own bar and box, then share a sled at the same time (their scores will be similar to if they had their own sled). Get through the clean and jerks quickly and then pace yourself on the sled pushes (especially on the first two rounds). The clean and jerks and box jumps will become significantly harder on the later rounds if you do too many sled pushes early on, even with the 2 min rest. Make sure you take extra time (if you need it) on the box jumps so there isn't any accidents!