Diablo

WODs


September 14, 2016 Wednesday


September 13, 2016 Tuesday

“Snatch Complex” 5 sets at 75 – 78% of your 1RM Snatch. Snatch high pull 5 second eccentric lower to knees 2 second pause at knee Squat snatch from the knee


September 12, 2016 Monday


September 11, 2016 Sunday

Row 800/1000m, Then at minute 5, complete a 10 minute amrap of: 15 wall ball 10-8'/14-10'/20-10' 10 Push up renegade rows 5 DB Strict press At minute 15, row 400/500m for time. Scored 2 ways: -Total time on the rower -total reps in 10 minutes

Row 800/1000m, Then at minute 5, complete a 10 minute amrap of: 15 wall ball 10-8'/14-10'/20-10' 10 Push up renegade rows 5 DB Strict press At minute 15, row 400/500m for time. Scored 2 ways: -Total time on the rower -total reps in 10 minutes


September 10, 2016 Saturday

Lift Up Luke


September 09, 2016 Friday

A 12 minute workout is very different than a 500m sprint and we want to teach everyone appropriate pacing. The "Steady Start" is meant to slow you down at the beginning of the workout to make sure you can sustain a great workout with proper technique the entire time. In the first 5 minutes perform up to two rounds. The goal here is to pick a sustainable pace you can maintain for 12 minutes instead of charging out of the gates and "Blowing Up." If you finish the two rounds in under 5 minutes, you must wait until the 5 minute mark to continue onto round 3. If you do not finish the 2 rounds in 5 minutes, just go ahead and treat this workout as a standard 12 min AMRAP.


September 08, 2016 Thursday


September 07, 2016 Wednesday

16 Minute Time Cap


September 06, 2016 Tuesday

Clean & Jerk TEST 1 – 1 – 1 – 1 – 1 – 1 (Not including 3 – 4 Warm up Sets). Go for a Max Effort today. We have spent 5 weeks building up to this so take your time in between each attempt.


September 05, 2016 Monday


September 04, 2016 Sunday


September 03, 2016 Saturday

Back Squat 2 sets of 2 @ 92-100% of your 1 rep max back squat. Pick a weight that really challenges you, it should be at least a 10lb increase from last week’s 3 x 3 squats) If you are feeling good, that’s great, DO NOT go for a PR.


September 02, 2016 Friday


September 01, 2016 Thursday


August 31, 2016 Wednesday

Clean from the hips. 6 sets of 1@ 80 – 85% of your 1 rep max clean (You may do these from the hang or from blocks) Once you work up to your working weight, complete one rep EMOM. If you miss a rep, just accept the miss. If 1 minute is not enough time to recover between sets, adjust the rest to finish every 90 seconds.

3 x 4 Minutes of Work (1 Minute Rest) 1 Minute Plank Hold 15 KB High Pulls (26/44/60) 12 Goblet Squats (Same) 9 Strict Chin Ups (Banded/Body Weight/ Weighted 15/30) *With the remaining time, complete max rep alternating leg V-up


August 30, 2016 Tuesday

5 sets of 3 Back Squat @ 75 – 85%. Pick a weight that allows you to move fast and focus on bouncing out of the hole. We will be using the same weight for the upcoming weeks.


August 29, 2016 Monday


August 28, 2016 Sunday

4 sets of 1 Power Clean + Power Jerk 4x1 @ 75-80%

Not For Time