Posted by & filed under Workout of the Day.


Attention Diablo Moxie!  We are hosting a swim wod on April 22nd!!  There will be an event created in FB so please let us know if you can make it as we need a headcount.



Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Shoulders, Lats & Hips
2 Rounds of the Barbell Warm-up (complete with an empty bar)
3 Strict Press
3 Push Press
3 Jerks (Split or Push Jerk)
3 Jerk Presses (Holding the receiving position of the jerk and complete 3 Strict Presses before recovering to the end of the rep.

Strength: Minute 21 – 35
Jerk 3 – 2 – 1 – 1 – 1 – 1 (Split or Power Jerks)

Start your warm up with an empty bar from the rack. Complete some Jerks in sets of 3 for
your first 2 sets. Then increase the load with incremental jumps of 20 – 50 until you reach
65-70% of your 1 Rep Max Jerk for your first working set of 3.

Once you have started your working sets, you should consider making smaller incremental
jumps to find a strong effort. Make sure you catch the barbell with locked out elbows to count
the rep, and be sure the load isn’t to heavy to lower the barbell back to the shoulders.

Workout: Minute 36 – 60
3 Rounds for time of:

10 Dumbbell Clean & Strict Press 30 / 45 – Scale up with KB 26 / 44
10 Pull ups – Modify with Banded or Seated Pull-ups
450 / 500m Row

On the Clean & Strict Press, the Dumbbell or Kettlebells must touch your shoulder before starting the Strict Press. Only 1 head of the dumbbell must touch the ground before the clean. If you end up losing your Midline Stability on the Strict Press, plan on breaking the sets up or move to a lighter weight. The goal is to keep your legs straight, butt tight and Ribs down (engaged core) through the entire Press.

Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

Dumbbell Clean & Strict Press
Prone Plank – Make this more challenging by elevating a of a foot and or arm. Alternate every 15 Seconds.
Strict Pull ups