Wednesday August 24th 2016 – Power Supply Meals are LIVE!

My Power Supply

We’re now up and running with tasty prepared meal delivery from Power Supply. Order online, pickup here at the gym. Easy, real food. Get a free meal with your first order. http://eat.mypowersupply.com/DIABLO. The first delivery will be Monday August 29th if you place your orders by Thursday August 25th.


Warm Up: Dynamic Warm up, then 3 – 4 Ladder Agility Drills

Gymnastics Skill: Rope Climbing, spend 8 minutes practicing, focus on your footwork. If you you have rope climbs, try to work up to 4 – 6 rope climbs in this time.  

Gymnastic Strength: 4 Sets of 1 – 5 rope pull ups ending with a 10-20 second dead hang hold. 

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Workout: 5 Rounds for time of

  • 5 Toes to Bar
  • 10 Push Ups *Knees CAN NOT touch the ground (Modify with a band on a pull up bar)
  • 15 Kettlebell Swings (26/35/53)

Competition Programming: 5 Bar Muscle Up, 8 HSPU, 12 KB’s at 53/70


Diablo F!T: 4 Rounds of Alternating E3MOM of A & B – 

E3MOM A:

  • Bike Buy in (Test 40 seconds during the workout) or Row
  • 5 – 10 Strict Pull ups
  • 10 – 15 Sit ups

E3MOM B:

  • Sandbag Run
  • 10 – 20 Push ups (Choose a number and stick to it) *Knees CAN NOT touch the ground
  • 10 – 15 Sit ups

RomWOD & Skills: Pistols


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