Tuesday June 21th 2016

Grease the Groove: Clean & Jerk Range of Motion Warm Up – 2 Sets of YouTube Preview Image

  • 3 Clean Pulls
  • 3 Muscle Cleans
  • 3 Front Squats
  • 3 Presses

Diablo Strong: Pause Clean + Pause Jerk YouTube Preview Image

4 sets of 1 rep @70-75% (3 second pull to the knees, 2 Second Pause at knees, 3 second pull to the knees into a clean, then a 2 second pause jerk)

Front Squat

4 sets of  2 reps @ 75-80% (Work up to 75% of 1 rep max Front squat then begin your sets.  If you don’t know your max, build up to a challenging weight in 6-7 Sets)

Workout: 1 Minute Max Calorie Bike

Then- 10-8-6-4-2 For time of:

  • Banded Push Ups / Push Ups / Ring Dips
  • Standing Reverse Lunge / Jumping Split Lunge / Weighted Jumping Split Lunge  (25/45)

Scaling Guide: 4 – 7 Minutes.


Diablo F!t: Rotating Tabata- Complete 4 Minutes of 20 second on 10 second off while rotating between two movements. 30 second transition between stations.

  • Lunges (Reverse step or Jumping split) / Supine Bridge
  • Strict Chin Ups / Hollow Hold
  • Push Ups (standard/ Parallettes) / Push up position
  • Rowing or Bike

RomWOD & Skills: This weeks skill is Handstands!

  • Plank
  • Handstand Wall Hold
  • Freestanding Handstand
  • Handstand Walking

Log your workout HERE.

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