160104 Monday – Buy Your Post Holiday Party Tickets NOW!

The Post Holiday Party is this Saturday. Please buy your tickets NOW. Everyone needs a ticket so help us out and get them sooner than later.

Saturday January 9th, 2016

It’s been 10 years!! Come celebrate with Diablo at our legendary Post-Holiday ParTaaY!

This year, we’re taking down the Alamo Grill – the entire bar & restaurant – to celebrate. The Alamo Grill is a new upscale bar & grill with a fantastic drink selection, including craft beers & ciders on tap, and award-winning menu items including gluten-free selections.

Holiday-Party

Location: Alamo Grill (3160 Danville Blvd)

Attire: Saturday night dinner & dance

Food & Drink: Everyone will have 2 menu selections and 1 drink

Come spend a fun evening with your Diablo team and our amazing community! You do not want to miss this one.


Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-3-3 Shoulder Press (Strong effort, 5 sets of 3 reps, adjust load after each set)

Super Set: none

Metabolic Conditioning: “Short Swabbie”

For time

Rope climb (Performance: 4 reps, Athletic*: 2 reps, Health: 3 rope lay downs)

30 hand release push-ups* (NO Knee push ups, use the rings)

500m row*

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

Scaling Guide: 4-8 minutes

Log your results online by clicking here.

Compare to: August 1, 2015

Coaching Tips: Go hard on the rope climbs, but be efficient. Use your legs as much as possible so that you don’t blow up your grip for the remaining reps. Don’t get sloppy on the push-ups. Your whole body should rise together. If you have a tendency to do the worm and your chest rises with your thighs on the ground find a pair of rings and do ring push-ups. Your coach should cut you off from the push-ups if he/she sees this happening. Once you get to the rower – go for broke!

Love rowing workouts? – Check out Row’d Royalty!  An online rowing comp starting Jan 7th.

Optional ‘Cash Out’: With a partner – 20 burpee over box jumps, 30 sit ups, 50 double unders – 2 rounds

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