Wednesday August 3rd 2016 – August Strength Focus

Breaking down August & Septembers Strength Focus

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Warm Up: Group Dynamic Warm Up

Diablo Strong: 6 sets of 1 @ 70% Clean from the Hips (High Hang position or 1st Position) You may do these from the hang or from blocks.

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Explosive Accessory: 3 Super Sets of:

  • 5 Underhand Vertical Slam Ball Throw (DO NOT use wall balls, we have 10/15/20/25/30/40 lb D-Balls)
  • 5 Seated Box Jumps.

*Objective is to be explosive. *DO NOT hit the lights

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Workout: 3 Rounds for time

  • 10 Alternating Dumbbell Snatches (15/30/45) 
  • 12 Toes to Bar
  • 16 Suitcase Carry Walking Lunges
  • 32 Double Unders

Competition Programming: DB Squat Snatch


Diablo F!T Rotating E3MOM for 3 

E3MOM A:

  • 10 Alternating DB Snatch
  • 10-20 Reverse Suitcase Lunge (Standing in one Place
  • 10-15 Box Jumps

E3MOM B:

  • 30-50 Double unders (Single Unders
  • 10-15 Sit Ups or 8-10 Toes to Bar
  • 10-15 Hands Off Deck Push Ups

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


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