Posted by & filed under Workout of the Day.

“Black and Blue” is a Diablo favorite and a Ben Bergeron classic benchmark test. The goal is to move fast, while under stress and out of breath. The movements are very basic – you don’t have to be rested to do them. The faster you finish, the soon you’ll feel better.  - Coach/Owner Craig Howard 


Dynamic Warmup & Mobility: minute 0 – 25
Hips – take a ball and work through any sticky spots in the back pocket (Glutes)
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward
2 Rounds of Barbell Warm up:
3 Muscle Clean – Position 1
3 Power Clean – Position 1
3 Power Clean + Squat – Position 2

Workout: Minute 26 – 40
“Black & Blue”
5 Rounds for time:
10 Power Cleans 95 / 135
10 Burpees

We are going to test this Benchmark workout, which is why you do not see a lift or skill before the WOD. We will be doing some accessory work post WOD as a group.

Accessory: Minute 41 – 60
(Deadlift Accessory work)

This week, we will be taking a break from our Deadlifts and work on developing some Strength in the Posterior Chain through some smaller more isolated exercises. Our upcoming Deadlifts will fall on Thursdays for the next 3 weeks, then we will have another break with a circuit of Accessory movements.

3 Superset Cycle
10-15 Hip extensions (possibly add weight by hugging a bumper plate if this is easy)
15-20 Glute Bridges or Single Leg Glute Bridges.
10-15 Piked Sit Ups.

Complete 5 rounds every 5 minutes on the minute:
500m Row
15 Burpees
Rest until the next 5th minute.