Saturday April 15th 2017 – Diablo Run Club

This Saturday we will run Shell Ridge.

Saturday April 15th, 8:00am.  3 – 5 Miles


Dynamic Warmup:  Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 21 – 35

Bench Press 5 – 5 – 5 – 5 – 5 (Build to a Strong Effort)

Super Set: 30 Second Hollow body holds at the end of each Set.  

Workout: Minute  36 – 60

Complete as many Chin-ups in 12 minutes, after completing a buy in every 4th minute

  • 15/20 Calorie Ski Erg – Modify with Slam Balls with 20 / 30lbs Ball
  • 10 Dumbbell Burpee Clusters 30 / 45 (Dumbbell Burpee + Squat Clean + Thruster)

Then

  • Max Strict Chin Ups No Rest

Score: Total Strict Chin Ups


Diablo Strong – Week 2 / Day 3

  • Cluster 1-1-1-1-1 (Use this lift to build up to your Clean & Jerk)
  • Clean & Jerk 5×1 @ 81-86%
  • Power Snatch 4×1 @ 71%
  • Front Squat w/hook grip 5×1 @ 88%1 RM C&J
  • 8 Bulgarian Split Lunges + 8-12 Single Arm Kettlebell Press (Do not let your Hand move outside your collar bone)

Our Diablo Strong Classes meet

  • Pleasant Hill
    • Tuesday – 5:30am / 8:30am / 9:30am / 6:00pm
    • Thursday – 5:30am / 8:30am / 9:30am / 6:00pm
    • Saturday – 9:30am
  • Alamo
    • Sunday – 8:00am
  • San Jose
    • Tuesday – 7:30pm
    • Thursday – 7:30pm
    • Friday – 7:30pm

Or you can always set up Custom Coaching Sessions with one of our Olympic Lifting Coaches HERE.


Diablo F!T: Complete as many Chin-ups in 16 minutes, after completing a buy in every 4th minute

  • 1 Minute Ski Erg or Slam Balls
  • 10 Dumbbell Burpee Clusters 30 / 45 (Dumbbell Burpee + Squat Clean + Thruster)

Then

  • Max Strict Chin Ups No Rest

At minute 17, complete a 200 – 400m Farmer Carry with your dumbbells from the clusters.


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Track Your Workouts

Track Your Progress

Step 1: Download the SugarWOD App

Step 2: Create your Account

Step 3: Find My Box (Search for Diablo CrossFit) Use Code – Diablocf3

Step 4: Log your Score after each Workout

Questions Email info@diablocrossfit.com


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