Saturday August 13th 2016 – My Power Supply Coming Soon…

Nutrition is the most important part of becoming fitter which is why we teamed up with My Power Supply. Like us they understand how time consuming it is to make all the healthy meals we want to eat throughout the week. Their chefs prepare fresh meals and deliver them to they gym. There is no more guess work because you pre-order what you would like and when you would like it delivered. They will be here on August 23rd from 5:00 – 7:00 with samples of their food so you can give it a taste. Deliveries should start by the end of the month.

https://www.mypowersupply.com/


Mobility: Hip

Warm up Skill: Banded walks (30’ laterally, and forward and back)

Diablo Strong: Back Squat 5 sets of 5 @  78 – 85%. Pick a weight that really challenges you, should be at least a 10lb increase from last week’s 6×6 squats.

Workout: 3 Rounds for time. If you finish under 8 Minutes do a 4th round.  

  • 8 Sandbag over Box (30 D Ball/ 60/80) (16/20/24) Face the box, Deadlift the bag, and toss it over the box to the right, then throw the bag to the left. You should not be walking around the box to get to the bag, just lateral shuffle.
  • 12 Lateral over Box. Starting with one foot on the box, Stand all the way up on one leg, you may push or jump from the leg on the ground, then step over to the other side. One step over the box is 1 rep.
  • 14 Pull ups (14 ring rows, Modified reps 8 Banded or Kip)

If completed under 8 Minutes do a 4th round.  

Time cap: 13 minutes.

Competition Programming: Sandbag 80/120


Diablo F!T: 4 Rounds of

  • Bike 1 Minute then 2 Minute AMRAP of:
  • 4 Strict Pull ups
  • 6 Lateral Sandbag over Box
  • 8 Lateral Box Over
  • Then 1 Minute Side Plank (30 sec right/ 30 sec left)
  • 1 Minute Rest

Pick up where you left off from previous rounds on the AMRAP.


RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up


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