Wednesday June 29th 2016

Mobility: Spend 5 Minutes rolling out your ankles (Soleus, Gastrocnemius, & Peroneus) *Use a side plank to roll out the Peroneus.  

Grease the Groove: 10 – 15 Lunges while hooked up to a band on an upright post. (Banded Distraction).

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Diablo Strong Skill: Front Rack Walking Lunge (KB) 4 sets of 30′ – 40′ feet  (Video)  

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*Do not let your elbows raise over you shoulders, and do not let your hands outside of the collar bone

Superset: 4 sets of 5 Seated Box Jump

Pick a challenging height, but not a max effort. Use a Bench to sit, then rock forward to jump onto a box.  *Step down from the box, sit on the bench and jump right into the next rep.  

Workout: For time: 15 – 12 – 9

  • Kettlebell Swings (26/35/53)  
  • Box Jumps (12/20/24)
  • Ring Rows/ Banded Pull Ups / Pull Ups   

Scaling Guide: 5 – 9 Minutes. 10 Minute Cut Off

Coaching Tips: Pick a kettlebell weight that you can go unbroken on the first set of 15, its ok if you break up the 12’s if you are breathing heavy. Jump up and STEP DOWN for the box jumps, unless you are preparing for a Competition. Pick a pull up option where you don’t have to break up the first set of 15 more than twice.

Competition Programming: KettleBells 53/70, Chest to Bar Pull Ups


Diablo F!T: 5 x 3 Minute AMRAPs with a 1 minute rest between rounds.

  • 20’ Down 20’ Back Front Rack Walking Lunge (Bodyweight lunge)
  • 15 KB Swings
  • 12 Box Jumps
  • 8 Strict Pull ups (ring rows/ Banded) *Make sure you are getting your chin over the top, otherwise you are missing the benefits of the full range of motion.

*Pick up where you left off after each round


RomWOD & Skills: This week’s skill is Pistols!


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