MONDAY 3.26.18
CrossFit
Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute.
- Start your first working set at 65-70% and increase the load as it feels consistent.
- If you miss an attempt, you may lower the weight and build back up.
- Score the total weight lifted, failed attempts count as a zero for that minute
Metcon: With a Partner, Complete as many calories with a Bike or Row in 6-minutes
- Partner A rides while Partner B runs 200m
- Once Partner B returns from the run, athletes switch.
Diablo F!T
Conditioning: 5 Rounds of E4MOM of:
- 10 Goblet Squats (Challenging weight)
- 400m Run
- 10 Jumping Split Lunges (modify with stand still or scale up with weighted)
- 8 Strict Pull-ups
- Rest is the time you give yourself between each 4-minute sessions.
Core: 3 rounds
- 30sec Super Man Rocks
- 30sec Hollow body rocks
- 30sec rest
- 30sec Heel touches
- 30sec Super Man holds
- 30sec rest
Accessory: 4 Rounds
- 5 right leg pistol or box squats
- 5 left leg pistol or box squats
- 5 right leg box jumps (low box/plate)
- 5 left leg box jumps (low box/plate)
- Modify single leg Box Jumps with Lateral Hop or Broad Jump
TUESDAY 3.27.18
CrossFit
Metcon: Complete for time:
- 900/1000m Row
- 15 Push Press – 95 / 135
- 10 Squat Cleans – Same
- 250/300m Row
- 10 Squat Cleans – Same
- 15 Push Press – Same
- 900/1000m Row
Diablo Strong
- Sots Press 3-3-3
- Snatch + Position 1 Snatch
- 3x(1+2) @ 70%
- Snatch Balance (Slight heave) + 5sec hold in the bottom of the squat
- 5×1 @ 70-75%
- Front Squat 4×3 @ 75-80%
- Core/Accessory: 3 rounds
- 15 Reverse Snow Angels (#2.5-5 plate in hands)
- 15 Upper Trunk Rotation Side Planks
- 8-12 Barbell Rollouts
WEDNESDAY 3.28.18
CrossFit
Gymnastic Strength: Strict Pull-up Progression
- Dead Hang Hold + 5-8 Strict Ring Rows (super tight Body Position)
- 10 Band Assisted (Start with a lot of assistance and if you are able to complete 10 Strict “Chin over Bar” Pull-ups, you can lower down to a smaller band
- 8-10 Strict Pull-ups.
- 5-8 Weighted Pull-ups
>Working with one of the progressions listed above. Complete 5 rounds starting every minute on the minute – alternate A, B & C
- EMOM A: Strict Pull-up Progression
- EMOM B: 10/15 Calorie Bike
- EMOM C: 30-40 Double Unders
Metcon: Complete as many rounds possible in 11-minutes
- 6 Burpee + Push-up
- 8 Toes to Bar
- 10 Wall Balls #14-9’/20-10′
Diablo F!T
Conditioning: Complete 3 rounds alternating A & B every 3 minutes.
>E3MOM A:
- 12 Dumbbell Deadlift
- 10 Hang Squat Clean
- 8 Burpees
>E3MOM B:
- 500/600m Row
Core: 3 rounds
- 45sec Rower Seat Pike Ups
- sec rest
- 45sec Plate sit-ups
- 15sec rest
- 30sec Side Plank Upper trunk rotation (each Side)
- 15sec rest
Accessory: 3 rounds
- 5 Clocks Right leg (12, 9, 6, 3 O’clock)
- 5 Clocks Left leg (12, 3, 6, 9 O’clock)
- 5 Right Leg/ Left arm KB RDL
- 5 Left leg/ Right arm KB RDL
THURSDAY 3.29.18
CrossFit
Metcon: Complete 5 rounds for time
- 5 Deadlifts #155/225
- 10 Dumbbell Hang Power Clean #35/50
- 400m Run
Diablo Strong
- Power Clean + Push Press + Jerk 3x(1+1+1) Up to 70% 1RM C&J
- Clean + 1st Position Clean 4x(1+1) @75% 1RM C&J
- Halting Clean Pulls 4×2 @ 90
- Pause 2sec at position 3 & 1 before finishing the pull.
- Jerks from the rack 4×1 @ 75-80% of 1RM C&J
- Accessory Explosive: Complete 3 rounds of:
- 8 Heavy Wall Balls
- 8 Under Hand Vertical Throw
FRIDAY 3.30.18
CrossFit
Strength: Thrusters (From a rack)
- Complete reps of 5 – 3 – 1 – 1 – 1 – 1
- Build to a challenging effort for a single Rep
Metcon: On a 12-minute clock, complete 4 rounds of:
- 1-minute of Single Arm Kettlebell Snatches #35/53 (Modify with DB Hang Snatch)
- 1-minute of Sit-ups
- 1-minute of Bodyweight Walking Lunges
- Score: total reps
Diablo F!T
Conditioning: Complete 3 rounds starting every 2nd minute – rotate A, B & C
>E2MOM A:
- 15/20 Call Bike
- Max Strict Push-ups (Modify with an incline, no knees)
>E2MOM B:
- 50 Double Unders
- Max Strict Pull-ups
>EMOM C:
- 200m Farmer Carry (Moderate Weigh)
Core: 3 rounds
- 30sec Grasshoppers
- 15sec rest
- 30sec alternating hanging knee raises (bring both knees to the right arm and down then both knees to left arm and down)
- 15sec rest
- 30sec laying down windshield wipers
- 15sec rest
- 60sec Chinese Plank
Accessory: 3 Rounds of:
- 15 Prone Y’s
- 15 Prone T’s
- 15 Prone W’s
- 10-15 Banded Straight arm Lat Pull-Down
SATURDAY 3.31.18
CrossFit
Gymnastic Skill: Practice some time practicing the Kipping Bar Muscle-up
Metcon: Complete as many rounds as possible in 15-minutes
- 3 Bar Muscle-ups (Modify with 3 T2B + Pull-up)
- 10 KB Swings #53/70
- 30 Double Unders
Diablo Strong
- Snatch 6×1 70-75%
- Clean & Jerk 6×1 @ 78-83%
- Back Squat 5×1 80%
- Lower Accessory: 3 rounds
- 10-12 GHD Ham Raises
- 10 Weighted Jumping Split Lunges
- 3 Seated Box Jumps
- Upper Accessory: 3 rounds of
- 10 Single arm 1/2 Kneeling military Press
- 10 Single Arm Upright Row (Moderate weight)
SUNDAY 4.1.18
Easter Sunday.
Go for a run or do something outside. Should be beautiful out.
