151109 Monday – “Free Blast”


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Mobility: Hip mobility

Skill Practice Warm Up: Spend 8 minutes working up to a challenging 2 rep overhead squat

Strength: Front Squat 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Single arm dumbbell/kettlebell shoulder press (standing) 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Metabolic Conditioning: “Free Blast”

6 minute AMRAP (As many rounds as possible)

100m run

8 plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

60ft overhead plate walk (same weight as burpees) OR 30ft out and 30ft back

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

Scaling Guide: 3-5 rounds. Scale Up: add 3/1* muscle up at the end of each round.

Log your results online by clicking here.

Compare to: January 19, 2015

Coaching Tips: Hustle on the runs.  It is easy to ‘jog’ them when you start to get tired.  This is a shorter workout, so pushing yourself from the very beginning will be important for intensity.  If shoulder mobility is an issue for you, try and do some extra mobility on your own right before this metcon to help you with locking out your arms for the overhead plate carries. “Soft arms” during the overhead plate carries will make the plate carrying more difficult than it needs to be.

Optional ‘Cash Out’: 30s of burpees, 30s of toes to bar, 5 rounds

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