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And please welcome Evan to the Diablo Moxie family!  Evan is actually the proud daddy of little Theo in the picture above.



Dynamic Warmup & Mobility: Minute 0 – 20
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Deadlift 4 x 3 @ 85%
Session 8 of 12

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load for the deadlift, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: Minute 41 – 60
2 Rounds of 2 Minute AMRAPs with 2 minute rest between rounds
30 Second Bike Buy in
Then 90 Second AMRAP of
6 DB Deadlifts – 35 / 50 (Only need to see 1 point of the Dumbbell touch the ground either inside or outside the feet)
4 DB Hang Power Clean – Same (Can not swing DBs past your body at the bottom of the hang, Must keep the weights in front of body like barbell)
2 DB Shoulder to overhead – Same

Dumbbells make it tough to keep a flat back if there are tight hips involved. Focus on bracing yourself in during these reps just like you did with the barbell earlier. The standard for the Hang Cleans is to protect your knees, while keep your body in a more optimal position. Allowing the Dumbbells to swing past your knees while passing the hang position, will allow you knees to go Valgas (Dipping inward), and this is how you lose the optimal power and your knees will not like it over time.

4 Rounds Starting every 5th minute
30 Second Bike
200-400m Run
10 Dumbbell Squat Cleans
10 Push Press
Try to keep a consistent split.