Saturday August 20th 2016

Mobility: Hip

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

Diablo Strong: Back Squat 4 sets of 4 @ 82 – 90%. Pick a weight that really challenges you, should be at least a 10lb increase from last week’s 5 x 5 squats.

Workout: 12 Minute AMRAP

  • 700/800m Row
  • 12 DB Thrusters (20/30/45)
  • 12 DB Push Ups (Chest touches ground between DBs)
  • Rest 1 Minute

Diablo F!T: Decreasing AMRAP 7 – 6 – 5 with 1 minute rest. Start each round with a 1 minute Plank:

  • 700/800 Row
  • 12 Goblet Squats
  • 12 Push Ups

RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar


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Fitness in Pleasant Hill
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