We Are Diablo

Our Mission is simple: make clients “fit beyond expectation.”  Founded in 2005, we pride ourselves on our experienced Coaches, our intelligent workout programming, our robust class schedule, our beautiful facilities, and our incredible community.  Take a look around our site.  Check out others.  Then, come to Diablo.  Whether you’re brand new to fitness or a competitive athlete, you’ll be glad you did.

From the Blog

140922 Mon – Lost & Found and “More than a Feeling”

Side Yard Double UndersNancy, Alen, and Mira doing burpees and double unders in the sideyard.

LOST & FOUND will be cleared out this week. You may want to look through it before its donated to Goodwill. Also if you have left clothing/shoes/gear in the locker room hall or cubbies make sure you bring them home.


Mobility:  Ankle Mobility.


Skill Practice Warm Up:  None


Workout:  Power Clean

6 x 2 (6 sets of 2 reps “across,” the same weight each set)

Superset: Single Arm Ring Row

4 - 6 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range). Keep working these.


Metabolic Conditioning Workout:  “More than a Feeling”  - As many rounds as possible in 6 minutes.

6 two hand dumbbell ground to overhead -one in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

6 ring dips (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 6 push ups on your toes)

30 double unders

Scaling Guide:  3 – 7 rounds

Coaching Tips: Keep good flat back discipline on the db ground to overhead!   It is easy to let yourself slip and start rounding your back.  Practice kipping the ring dips before you start, those will be a big help on this one.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2014 – 07 – 15


 

Posted in , | Tagged , , | Leave a comment

free-evaluation-workout

Diablo Fitness Engineering