Dynamic Warmup: Minute 0 – 20
Test a Lift: Minute 21 – 40
- 1 Rep Max Snatch
and/or
- 1 Rep Max Clean & Jerk
Coach Notes:
- Start with either the Clean & Jerk or the Snatch after your warm-up.
- Feel free to spend the whole time in class working up to an Olympic Lifting Total: Max Snatch + Clean & Jerk
- This is a great time to try putting the two lifts together.
- Limit yourself to 3 failed reps on each lift.
Score: 1 Rep Max Clean & Jerk. 1 Rep Max Snatch. Combined Weight.
Workout: Minute 40 – 60
Tabata Bike AND Row
- 8 rounds max calorie Row or Ride
- 20 seconds of work
- 10 seconds of rest
- Rest 2 minutes
- 8 rounds max calorie Row or Ride
- 20 seconds of work
- 10 seconds of rest
Coach Notes:
- Starting on either a Bike or a Rower, complete as many calories possible in 4 minutes of 20 seconds of work and 10 seconds rest (8 rounds total).
- Rest 2 Minutes and change equipment.
Score: Total calories (1) combined, (2) row, (3) bike.
Diablo F!T
“Fun with Tabata”
Complete max reps of 4 different stations with 8 Cycles of 20 seconds on, 10 Seconds rest. Alternating cycles with a Dynamic movement / Static hold. Complete the full 8 Cycles before moving to the next station. Take a 40-second rest to transition before starting 1st of 8 cycles.
- Row/Row
- Burp Box Jump / Prone Plank
- Bike
- Hanging Knee Raises / Superman Hold
Diablo Strong: Winter Classic
- 3 Attempts Snatch
- 3 Attempts Clean & Jerk
Score: Best Snatch. Best Clean & Jerk. Combined Best Weights. Sinclair Total.
