MONDAY 4.30.18
CrossFit
Strength: Back Squat 1 – 1 – 1 – 1 – 1 – 1
- Once you warm up take 5-6 reps to find a max effort
Metcon: Back Squat Face off
- Partner up with your closest “Frenemy”, and complete as many reps as possible in 3 rounds.
- Partner A, starts on rower for 250/300m, while Partner B completes as many Back Squats at #95/135, as possible.
- Once Partner A finishes the row, Partner B must drop the bar and get to the rower to complete 250/300m, while Partner A maxes out the Back Squats. Repeat this for 3 full rounds (each)
- The goal is to get the most squats, and row fast to take away time for your partner so they can’t max out their reps.
- Barbell must come from the ground, So clean & rack it when you get to the bar.
Diablo F!T
Conditioning: “Fun with Tabata”
>Complete a 4 minute Tabata for each movement – 8 rounds of 20sec on, 10sec off.
- Bike/Bike
- Burp Box Jump / Prone Plank
- Row/Row
- Hanging Knee Raises / Superman Hold
- Complete 4 rounds of the Active/Static (dynamic) movement
Core: 3 rounds
- 45sec Arch ups
- 45sec Hollow body rocks
- 30 sec rest
- 45sec Heel touches
- 45sec Arch holds
- 30sec rest
Accessory: 3 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)
TUESDAY 5.1.18
CrossFit
Strength: 3 Position Snatch (1, 2 & 3)
- 4x(1+1+1)
- Starting at 65-70% & Increase to a strong effort.
Metcon: Complete as many rounds as possible 9-minutes
- 12 Dumbbell Alternating Snatch #35/50
- 8 Burpees
- 10 Pull-ups
Diablo Strong
- Snatch High Pull + Position 1 Snatch + OHS 3x(1+1+1) up to 60%
- Snatch 4×2 @ 70-75%
- 3 Position Snatch Pull + Snatch Pull 3x(2+1) @ 85-95%
- Pause 2sec at position 3-2-1
- Stop at position 1 keeping your shoulders over the bar
- Back Pause Squat 4×2 @ 75%
- 2 Second Pause in the bottom (NO bouncing out of the hole)
- Complete 3 rounds of:
- 10 Glute Hamstring Raises right into 30sec Static Hold
- 8 Barbell Good Mornings (20-30% of today’s Snatch Pull- Complex)
- 4 High Box Jumps
WEDNESDAY 5.2.18
CrossFit
Gymnastic Strength: Complete 6 rounds starting every minute on the minute – alternate between the two movements
- -30-40 Double Under (or Single Unders with a double under every 5-10th rep, or every other rep)
- -L-Sit for 40sec (Complete max hold within the 40sec)
Metcon: Complete for time:
- 400m Run
- 5 Dumbbell Hang Power Clean #35/50
- 200m Run
- 10 Dumbbell Hang Power Clean
- 100m Farmer Carry
- 15 Dumbbell Hang Power Clean
Diablo F!T
Conditioning: Complete 10 rounds starting every 2nd minute
- 10 Burpee Pull Ups
- 15 Sit Ups
Core: 3 Rounds
- 45sec Floor wipers (heavy barbell: take from rack or blocks)
- 15sec rest
- 45sec Hanging windshield wipers
- 15sec rest
- 30sec (each side) Standing weighted oblique crunch
- 15sec rest
Accessory: 3 Rounds
- 10 Banded Hamstring Curls (with a 3-5sec negative)
- 10 Banded weighted glute bridge (with a max hold on the last rep)
- 10 Barbell Good mornings
THURSDAY 5.3.18
CrossFit
Conditioning Test: 2K Time Trial
Strength: Front Squat
- Complete 4 sets to find a strong effort set of 8
Diablo Strong
- Tall Cleans + Pause Jerks @ 3x(2+2)
- Cleans 4×2 @ 81%
- Jerk 5×1 @ 83%
- Duel Kettlebell Carry Complex
- 40′ Overhead Carry
- 40′ Front Rack Walking Lunge
- 80 Farmer Carry
- Complete 3 rounds of:
- 8-10 Plyo Plate Push-ups (Push-up off the ground and land on a bumper plate, then push-up off the plate and land into the bottom of the push-up position between the plates)
- 8-10 Strict Chin Ups
- 15 Banded Triceps Extension
FRIDAY 5.4.18
CrossFit
Metcon: “Nate” Complete as many rounds as possible in 20-minutes
- 2 Muscle Ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings #53/70
- See SugarWOD for scaling options
Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Diablo F!T
Conditioning: Complete 4 rounds starting every 5th minute
- 12 Dumbbell Thruster (Heavy) *Do not drop DB! +100m Penalty
- 400m Run
Core: 4 rounds (11:30)
- 45sec Candlestick lifts
- 15sec candlestick holds
- 30sec rest
- 45sec Plate sit-ups
- 15sec hollow body hold with the plate
- 30sec rest
Accessory: 3 rounds
- 5 Clocks Right Leg
- 5 Clocks Left Leg
- 5 Right Leg/ Left arm KB RDL
- 5 Left leg/ Right arm KB RDL
SATURDAY 5.5.18
CrossFit
Strength : Clean Pull + Position 1 Clean + Clean + Jerk
- 6x(1+1+1+2) Working between 70-80% of 1 rep max
Metcon: Complete 12 – 9 – 6 – 3 reps for time:
- Power Clean # 95/135
- Front Squat
- Pull-ups
Diablo Strong
- Snatch 5×1 80-85%
- Clean & Jerk 5×1 83-88%
- Front Squat 5×2 @ 85%
- Push Press + Bent Over Rows 8 – 8 – 8
- Laying in a Prone Position, Complete the following reps with 2-3 second hold
- 10 Ys
- 10Ws
- 10 A’s
- 10-15 Dumbbell Lat Pullover (Complete 15 reps, increase the weight #5-10)
SUNDAY 5.6.18
CrossFit
Metcon: Complete 5 rounds for time
- 400/500m Row
- 12 Single Arm DB Thrusters #35/50 (RX+ #35/53 KB Thruster)
- 15 Box Jumps 20″/24″
- 20 Sit Ups
