Soft tissue:
Foam roll:
Quads
Adductors
IT bands
Lats
T-spine

Ball roll:
Glutes
Infraspinatus
QL
Calves
Peroneals

Mobility - 2 Rounds:
10 Shin box
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Spiderman walk with rotation

Warm up:
500 m row

2 rounds:
10 Heidens
10 Wall balls
10 Pass throughs
10 DB shoulder press
10 Ring rows
10 Reverse sit ups

Work out of the Day:

“Down with Cindy”

15 squats
10 push ups
5 pull ups

As many FULL rounds as possible in 3:30. Then rest :30 seconds. Repeat for a total of 5 efforts. Score is TOTAL full rounds.

Post rounds and thoughts to comments.

Soft tissue:
Ball:
Tris
Pec

Foam roll:
T-spine
Lats

Mobility:
Shoulder mobility series

2 Rounds:
10Spiderman walk with rotation
10 Mo money drill
10 Pass throughs

Warm up/ 2 rounds:
10 Hip extensions
10 jumping jacks
10 seal jacks
10 archer rows
10 ankle hops
10 push balls

Work out of the Day:

For time:

100 pull ups

Post times and thoughts to comments.

Soft tissue:
Ball roll:
Infraspinatus
Tris

Foam roll:Quads
IT band
T-spine

Mobility:
10 Pass throughs
10 OH reverse lunges
10 Spiderman push ups
10 Square rotation

Warm up:
Fish game!

2 Rounds:
10 box jumps
10 v-ups
10 long jumps
10 russian med ball twists
10 high knee run (down/back)
10 butt kick run (down/back)

Work out of the Day:

Tabata mash-up!

KB/DB swings 53/35
Sit ups
Burpees

:20 sec work followed by :10 rest.  This is a mash up, so you will move from one movement to the other. example: You will start with max reps of swings in :20sec, then rest :10 sec…then onto max reps of sit ups in :20 sec, rest :10 sec, then max reps of burpees in :20 sec….repeat.  You will complete a TOTAL of 24 intervals (8 each movement).  Score is total reps. 

Post WOD:  Stretch/roll pecs & quads

Post thought to comments.

Soft tissue:
Ball roll:
Tris
Pec

Foam roll:
Glutes
Quads
IT band
T-spine
Lats

Mobility/ 2 rounds:
10 Wall hip flexor MOB
10 Spiderman walk with rotation
10 Split stance kneeling adductor MOB
10 Mo money

Warm up:
10 KB/DB swings
10 Power skips
10 Split jacks
10 Burpees
10 DB shoulder press

Work out of the Day:

Push press
3-3-3-1-1-1

Post loads and thoughts to comments.

Soft tissue:

Ball roll:
Infraspinatus
Glutes

Foam roll:
Quads
Hamstrings
Lats
IT band

Mobility/2 rounds:

10 Pass throughs
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Split stance kneeling adductor MOB
10 1 leg supine bridge
10 Squat to stand
10 Mo money

Warm up:

350 m row

2 rounds:
10 seal jacks
10 split jacks
10 mountain climbers
10 ankle hops
10 crab walk (side to side)

Check out this video on foam rolling….part 1!

Work out of the Day:

AMRAP 15 min of:

5 Deadlifts (55% 1RM)
10 pull ups
15 wall balls (20/14)

Post scores and thoughts to comments.

Soft tissue:

Ball roll:
Pecs
Tris
Infraspinatus
2 minute drill internal/external rotation
Calves
Peroneals

Mobility/warm up: 3 rounds:

10 Heidens
10 Seal jacks
10 Lateral high knees
10 Windmills
10 High knee tuck lunge to rotation
10 Spiderman push up

Work out of the Day:

A)  Bench Press
55% x 3, 65% x 3, 70% x 3

B)  Alternating reverse lunge
5-4-3-2-1
Rest 60 sec then repeat

C1)  Russian barbell twist
3 sets of 10

C2)  Low plank hold :30 sec
2 sets

Sport challenge (AFTER WOD): Max burpees in :30 sec

Post thoughts to comments.

Soft tissue:
Foam roll:
T-spine
Lats
Quads
IT band
Adductor

Ball roll:
Pecs
Tris
Glutes
Calves
Peroneals

Mobility:
10 Wall ankle MOB
10 Mo money
10 F-stretch
10 Quadriped torso rotation
10 Iron cross
10 Spiderman walk to rotation
      then….
shoulder mobility

Work out of the Day:

ACTIVE REST….
3 ROUNDS.  NOT FOR TIME!!

10 Ring rows
10 Hip extensions
10 Sit ups
10 Ring dips
10 KB/DB swings
10 Bench press/light
      then….
Fish game!