Tuesday August 16th 2016

Warm up: Group Dynamic Warm up & Banded Walking Drill (30’ Lateral both ways, forward & Backward)

Diablo Strong: 5 sets of 3 Back Squat @ 75 – 85%. Pick a weight that allows you to move fast and focus on bouncing out of the hole. We will be using the same weight for the upcoming weeks.

Accessory: Superset 3 Sets of

  • 8 – 10 Back Extentions
  • 8 – 10 Glute Ham Raises

Workout: “Pran” (Push Press “Fran”) 21 – 15 -9 or 15-12-9

  • Push Press (45/75/115) 
  • Pull Ups (Ring Rows, Banded)

Competition Programming: 95/135 & Chest to Bar Pull Ups


Diablo F!T: Alternating TABATA (Alternating between 2 Movements every 20 on 10 off)

  • Push Ups/ Push up Plank (Push Through the shoulders and hold a tight Hollow Position)
  • Pull Ups, Supine Hollow Body Hold
  • Air Squats/ Supine Bridge
  • Row

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


Download our Mobile App – Sign up for Classes, Clinics, Check the Daily Workout, & More.

Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Log your workout HERE – Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

Instagram

Facebook

Periscope

Recent Posts