151217 Thursday – Last class is at 6:30 PM tonight (Thursday)!

HEADS UP: We are closing early in Pleasant Hill tomorrow, Thursday, Dec 17 for our Holiday Staff Party. Last class is at 6:30 PM (5:30 in Alamo).

Also..our Holiday Class Hours have been posted! Pleasant Hill will close an hour earlier and some classes have been canceled. Please check your mobile app!

We’ll close early on Christmas Eve and NY Eve. We’re closed on Christmas Day and OPEN on New Years!

Please, please: check the schedule!

HOLIDAY SCHEDULE – Please check the schedule over the next two weeks as classes have been canceled and hours have been shortened. The best way to stay on top of the changes is to download the Diablo App and pre register for class.


Download the Diablo App to register for classes, clinics, and more.

Context: Competition

Mobility: None – Mobilize shoulders before class

Skill Practice Warm Up: Spend 8 minutes working up to a challenging bench press triple.

Strength: none

Super Set: none

Metabolic Conditioning: “Scully and Mulder”

25 minute AMRAP (As many rounds as possible), partner workout

30 Bench Press (155/65/35) split reps up as desired

Then max rounds

Row (Performance: 1000m / Athletic: 900m* / Health: 800m) – split as desired

30 (total) Partner push-ups with hand clap – one person can do more reps than the other, but the second partner must stay in the plank  (video)

30 hip extensions split as desired (sub 20lb/14lb good mornings if there aren’t enough GHDs)

30 (total) partner med ball pass sit-ups (Performance: 20lb / Athletic: 14lb* / Health: 10lb) (video)

100m Sandbag run (Performance: 80lb / Athletic: 60lb* / Health: 45lb) – both partners must run, share bag as desired.

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

Scaling Guide: 3-5 Rounds

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: This one starts with a bench press buy in.  Have partners spot each other (everyone uses a spotter)!  If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team. The partner push-ups are where both partners do push-ups with the tops of their heads near each other.  At the top of each rep, they must slap hands (right to right, left to left, etc.).  The rep count is for total reps, so that means that if each partner does a rep and slap, they will do 15 reps in unison.  If one partner wants to do more of the push-ups they can, but the other partner has to stay at the top of the push up position and slap hands every rep.  The same for the sit-ups (the person must stay at the top).

Optional ‘Cash Out’: 5 ring rows, 10 burpees, 4 rounds

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