Saturday August 6th 2016

Breaking down August & Septembers Strength Focus

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Mobility: Hips

Warmup: 2 Rounds Banded Walk (30′ Laterally & Forward/ Backward)

Diablo Strong: 6 sets of 6 reps Back Squat at 75-80%  (Same Weight Across all 6 Sets)

Workout: 3 Rounds for time of

  • 6 Sled Push Trips 20’ (45/90/135)
  • 12 Lateral Box Overs (Pick a Box where the top of your knee is below the crease of your hip)
  • Bike (10/15 Calories on the Assault Bike) or (15/25 Calories on the Schwinn bike)
  • Rest 1 Minute

Diablo F!T: Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations. 1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last round

  • Bike
  • Sled
  • 30 second Goblet Squat/ 30 second hold bottom of the Goblet Squat
  • Static Supine Bridge (Comp:  alternate each every 15 Seconds)

RomWOD & Skills: Sit Up > GHD Sit Up > Toes 2 Bar > Strict Toes 2 Bar


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