WODs


June 25, 2016 Saturday


June 24, 2016 Friday


June 23, 2016 Thursday

5 Second Overhead Pause Squat 2-2-2-2 (Work up to a strong effort) *Focus on squatting deep without compromising your shoulder position. Your wrists may get a little sore holding for this long, maybe plan on wearing Wrist Wraps to take the edge off.

You will have to adjust your reps and add or subtract movements depending on how far you get. Workout: Death by Alternating movements every 1 Minute. If you can’t complete the correct number of reps in the minute you are done. 1, 3, 5, 7, etc. Pull ups (Ring Rows/ Banded/ Chest to Bar) 2, 4, 6, 8, etc. Overhead Squats (45/75/115) *Scaling Guide: Completing the round of 12 means you went a little to light. We do want to find a point of failure in this workout. If you scale up to high, and fail out before minute 7, take a minute rest, and start it over with a time cap at Minute 13. Competition Programming: Chest to Bar Pull Ups and 85/135 Overhead Squats


June 22, 2016 Wednesday


June 21, 2016 Tuesday

4 sets of 1 rep @70-75% (3 second pull to the knees, 2 Second Pause at knees, 3 second pull to the knees into a clean, then a 2 second pause jerk)

4 sets of 2 reps @ 75-80% (Work up to 75% of 1 rep max Front squat then begin your sets. If you don’t know your max, build up to a challenging weight in 6-7 Sets)

1 Minute Max Calorie Bike Then- 10-8-6-4-2 For time of: Banded Push Ups / Push Ups / Ring Dips Standing Reverse Lunge / Jumping Split Lunge / Weighted Jumping Split Lunge (25/45) Scaling Guide: 4 – 7 Minutes.


June 20, 2016 Monday

Part A

Workout: 2 Parts Part A: 7 Minute AMRPAP 5 Front Squats (45/85/135) 5 Push Press 5 Squat Clean to Overhead (Cluster is ok) 10 Toes to Bar (15 Ab mat sit ups) Rest 2 Minutes then complete 2 rounds for time of: 800m Run 1000m Row *25 Minute Time Cap. Bar Should be challenging, but not pushing through Failure. Choose a weight that you have to reset between reps and movements.

Part B

Workout: 2 Parts Part A: 7 Minute AMRPAP 5 Front Squats (45/85/135) 5 Push Press 5 Squat Clean to Overhead (Cluster is ok) 10 Toes to Bar (15 Ab mat sit ups) Rest 2 Minutes then complete 2 rounds for time of: 800m Run 1000m Row *25 Minute Time Cap. Bar Should be challenging, but not pushing through Failure. Choose a weight that you have to reset between reps and movements.


June 19, 2016 Sunday

12 Minute AMRAP of 12 Alternating Leg Pistols (Modify with a Box Pistol) 12 Burpee on to Plate (Jump, do not step up) (25/45) 100m Bumper Plate Farmer Carry. (25's/45's) 1 Minute Rest


June 18, 2016 Saturday

Snatch 4 sets of 1 rep @ 70-80%

Snatch Grip DL 3 sets of 5 @ 85-95% of Snatch 1RM

8 Minute AMRAP of 3, 6, 9, etc. Push Press (45/75/115) 3, 6, 9, etc. Pull ups (Ring Rows/ Kipping pull ups/ Chest to Bar Pull-ups) *Chose a modification that is challenging, but won’t push you to failure in the first 3 rounds. 30 Double unders


June 17, 2016 Friday


June 16, 2016 Thursday

3 sets of 2 Tall Cleans + 2 Pause Jerks (2+2)

1 - 1 -1 - 1 Clean & Jerk Complex (Clean Pull + Squat Clean + Front Squat + Jerk) Build up to 80-90%

Coaching Tips: The jerks will be the limiting factor for most so pick the appropriate weight so you don't have to break the 6 jerks up more than twice. Even through the deadlifts are relatively light make sure to stay engaged in between each rep as you touch and go. Scaling Guide: 6 - 10 Minutes. 10 Minute time cap.


June 15, 2016 Wednesday

Diablo Strong: 4 sets of 3 Front Squats @ 80 - 90%

3 Sets of 8 - 10 Glute Ham Raises. If you have not done these yet or have only done them once or twice, start on the ground with a band to "find your hamstrings," then maybe try working up to the GHD machine after a few sessions with the band.

3 Rounds of 3 minutes of work (12 Minutes Total): 1 minute Bike (Max Calories) 100m Sandbag Carry (45/60/80) *Make it challenging Max Push ups, with the remaining time. *Knees CAN NOT touch the ground 1 minute rest Coaching Tips: Go 75 - 85% on the bike for the minute, and make sure to remember how many calories you rode. Then when you get off the bike you should be able to pick up the sandbag immediately and go for your 100m. After the 100m Carry you have the remaining time to do Push Ups. You're knees CANNOT touch the ground or the rep DOES NOT count. Your midline should not break. Most of you will have to use Rings so make sure they are set up before the workout. Logistical Tips: This workout will need to start out in waves depending on how many people are in class. If there are 12 or less go on the 0:00 and the 2:00, if its more go on the 0:00, 1:15, and the 2:30. You should find someone of equal height to share a bike with and decide who is going first. Depending on how fast your partner is with a sandbag (and what weight they are using) you can most likely share that with them as well. Same goes for the rings. Scaling Guide: Keep track of total Calories and total Push Ups


June 14, 2016 Tuesday

4 sets of 1 Snatch Pull Complex @70-80% (3 Second pull to the Knees + 2 Seconds at the knees, return bar to the ground, then repeat this sequence to finish with a full snatch)

3 Rounds for time: 3 Hang Power snatches from Below the knees (45/75/115) 6 Overhead Squats (Same) 9 Back Squats 200m Run Scaling Guide: 6-10 Minutes *11 Minute Time Cap (Unless you are on the run)


June 13, 2016 Monday


June 12, 2016 Sunday

Diablo Strong: 4 sets of - 1 Squat Clean Thruster "Cluster"+ 2 Pause Jerks (1+2) @ 65-70%


June 11, 2016 Saturday