150206 Friday – “Scurvy”

Starting this week all of Diablo’s locations will have a Teen Strength & Conditioning class. This class is a great way for your teen to stay fit during the off season and to help them develop better strength, speed, and agility for whichever sport they play. Just like all of our adult classes safety and technique is our number one priority. Our coaches help scale, modify, or adjust any workout to make sure they have a fun, safe, and effective workout. If you are interested or have questions come at least 10 minutes early to any of the classes to talk with a coach.

Pleasant Hill: Tuesday & Thursday 4:00pm
Alamo: MondayFriday 4:30pm
Benicia: Tuesday & Thursday 4:00pm

Mobility:  Shoulder Mobility.

Skill Practice Warm Up: Double under practice. For those people who are more proficient at double unders you can do 4 rounds of 30s double unders, 30s rest.

Strength Workout: Power Snatch

7 x 1 (7 sets of 1 rep “across,” the same weight for all sets)

This is the start of week 5. Weights should be getting a little heavier. Roughly 80 – 85% of max power snatch.

Super Set: Single Arm Ring Rows

7 x 4 (7 sets of 4 reps “across,” at the same angle for all sets)

Metabolic Conditioning Workout:  “Scurvy” – 3 rounds for max calories.

90 second max calorie row

1 minute rest

Optional addition to workout: You can do 1 unbroken set of toes to bar each “rest” period, and add the total reps you perform to your total calories for the workout.

Coaching Notes: You can only do 1 set of t2b each “rest” period. If your hands come off the bar you are done for that period. You can hang on the bar as long as you want, just don’t let go if you want to keep going. There will be 3 total rounds of toes to bar if you choose this option. You can do a set after the last round and add to your score as long as it is completed within 1 minute.

Log your results online by clicking here.

Compare To:  New Workout!

Optional “Cash Out”:  40 double unders, 7 db thrusters, 4 minutes.

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  • BoOzY

    I bet I can beat Ben Wise at this row wod all day long…
    Better pack a lunch Ben…
    -This Guy-