Monday June 20th 2016 – RomWOD & Skills Class

Stretch & Flex and RomWOD classes have been merged to become RomWOD & Chill Skills. Each class will start off with the daily RomWOD (Approximately 20-25 minutes although Thursday is 40 minutes) followed by a Skill of the Week. Each weekly skill will have a set of progressions and drills you should go through to become better at that particular movement. You won’t go from knee push ups to handstand pushups overnight but we will give you the tools to get better. If you work on these over time, in class and outside of class, you will see dramatic improvement.

Can’t make it to a  RomWOD & Chill Skills class? Feel free to use the yoga room to RomWOD on your own or with your friends anytime you like. If you can’t get the TV to work please ask the front desk. The skill of the week and progressions will also be up on a whiteboard.


Mobility: Foam Roller to Ankles, Quads, Hips & Lats

Warm up: Banded Walking Drills (30’ Lateral each direction, 30’ Forward & Backwards)

Workout:  2 Parts

Part A: 7 Minute AMRPAP

  • 5 Front Squats (45/85/135)
  • 5 Push Press
  • 5 Squat Clean to Overhead (Cluster is ok)
  • 10 Toes to Bar (15 Ab mat sit ups)

Rest 2 Minutes then complete 2 rounds for time of:

  • 800m Run
  • 1000m Row

*25 Minute Time Cap. Bar Should be challenging, but not pushing through Failure.  Choose a weight that you have to reset between reps and movements.  

Post Workout: Cool Down Stretching – (Calves, Quads, Hamstrings & Lats)


Diablo F!T: 4 rounds of 4 minute AMRPAPs with a 1 Minute Rest between rounds. (20 Total Minutes)

  • 15 Sandbag Deadlift
  • 10 Sandbag Hang Cleans
  • 5 Sandbag Squats (Front or Back Squats)
  • 200m Run
  • 300m Row

*Pick up where you left off after the minute rest.


RomWOD & Skills: This weeks skill is Handstands!

  • Plank
  • Handstand Wall Hold
  • Freestanding Handstand
  • Handstand Walking

Log your workout HERE.

Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account?, Email info@diablocrossfit.com.

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