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Our Mission is simple: make clients “fit beyond expectation.” Founded in 2005, we pride ourselves on our experienced Coaches, our intelligent workout programming, our robust class schedule, our beautiful facilities, and our incredible community. Take a look around our site. Check out others. Then, come to Diablo. Whether you’re brand new to fitness or a competitive athlete, you’ll be glad you did.
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Mobility: None. Work on Ankle and Shoulder Mobility during your warm up.
Skill Practice Warm Up: None.
Workout: “Huey, Duey and Louie” – As many rounds as possible in 30 minutes.
Teams of 3 people. One person working at a time (except on the sb run).
20’low/ 20’high sled push – 10 reps: aka ’10 round trips’ (3 men: +140lbs, Coed: +90, 3 ladies: +50lbs)
40 overhead squats (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)
400m sandbag carry –all three people run, share one bag- (3 men: 80lbs, Coed: 60lbs, 3 ladies: 45lbs)
40 axle deadlifts –mixed grip fine- (Advanced: 185lbs, Intermediate*: 115lbs, Novice: 85lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds
Coaching Tips: Try to set it up so that you alternate on the sled pushes (don’t make someone do two in a row unless they reaaally want to). One ‘rep’ is out and back so do not split it up between two people. If some people on your team are better at one thing, let them do more of that movement! You can take up slack on other movements so they can rest. The opposite is also true, if you have a movement or two that you are better at, go ahead and try and do more for your team so that you all can get a better score. If one person in your group is really looking for a tough workout, let them do a bit more of the work (and you can rest a bit more).
Remember that with workouts like these, it is best to get in, move quickly, then get out. Don’t have a plan to do 20 reps of something if you are going to slow way down toward the end. Just do 5-10 very fast ones (maintaining excellent form), and then let a teammate take over.
If there isn’t enough people in class, do a 2 person version for 20 minutes and do 8 sled, 25 OHS, 400m (same), 25 axle DLs. Single people should jump in and make a group of 4 and do it ‘Rx’. If you absolutely have to do it all by your lonesome, do the 20 min version above with a 100m sb run 100m regular run, but only ‘work’ every other minute. One min on, one min off.
Compare To: 2014 – 06 – 05