Soft tissue:
Foam roll:
Quads
IT bands
Hamstrings

Ball roll:
Glutes
Infraspinatus
Pecs

Mobility:
10 1-leg supine bridge
10 Split stance kneeling adductor mobs
10 Wall hip flexor mobs
10 Mo money
10 Yoga plex
10 Spiderman push ups
10 Squat to stands

Warm up:
2 Rounds:
10 Reverse lunges
10 Ring rows
10 Sit ups
10 KB swings
10 Hip extensions
10 Step ups

Work out of the Day:
EMOM:
Complete 5 body weight deadlifts and max push ups.

The goal is to complete 200 TOTAL push ups!
Every minute perform 5 body weight deadlifts, for the rest of the minute perform as many push ups as you can.  At the top of the next minute perform 5 deadlifts and max push ups and so on until you reach 200 push ups.

Post total time for 200 push ups.

Soft tissue:
Foam roll:
Hip flexors
Quads
IT bands

Ball roll:
Glutes
Calves
Arch of foot

Mobility:
10 Half kneeling adductor dips
10 Wall hip flexor mobs
10 Shin box
10 Spiderman walk with rotation
10 Lying shoulde rotation
10 Mo money
10 OH lunge to hip lift

Warm up:
2 minute jump rope

2 rounds:
10 OHS
10 Push ups
10 Sit ups
10 Pull ups
10 Hip extensions
10 Ring dips

Work out of the Day:

OHS
3-3-3-3-3

Post loads and thoughts to comments.

Tabata MASH UP!

Box jumps
Sit ups
KB swings

:20 sec work followed by :10 sec rest.  Moving from one movement to the next for a total of 8 “rounds”...24 total work intervals.

Post thoughts to comments.

Sorry about the late post!! 

Soft Tissue:
Foam Roll
- Adductors
- T-Spine
Ball Roll
- Hip Flexors
- Glutes
- Calves

Mobility:
8 1 Leg Supine Bridge
8 Kneeling Adductor Mobs.
10 Wall Hip Flexor Mobs.
10 Wall Ankle Mobs.
6 Squat to Stands
10 Spiderman Walk w/Rotation
10 Mo’ Money

Warm-Up:
Burgener Warm-Up (PVC, TB, Bar)
(2 rounds)
5 Muscle Snatch
5 Turkish Getups
5 Sots Press
5 Burpees

Workout of the Day:
Power Snatch 1-1-1-1
Snatch High Pull 3-3-3 70% 1RM
Snatch Push Jerk (behind neck) 4-4-4-4 50% 1 RM

Post Loads and thoughts to comments

Recovery:
Ball Roll - Infraspinatus

REMINDER:  Tonight at 6pm is our nutrition seminar given by the awesome Almine Barton!  It’s not about eating perfect 100% of the time, but all of us can benefit from healthier choices, come find out what that might look like for you!  Also, BONUS POINT OPPORTUNITY!!!  If ALL of your team members are at the nutrition seminar, your team gets a bonus point!

Soft Tissue:
Foam roll:
T-spine
Lats

Ball roll:
Infraspinatus
Pecs
Glutes
Calves

Mobility:
10 one-leg supine bridge
10 Wall ankle mobs
10 Spiderman walk w/rotation
10 Yoga plex
10 Iron Cross
10 Squat to stands
10 OH lunge to hip lift
10 Shin box

Warm up:
250 m row
2 rounds:
10 Heidens
10 Lateral high knees
10 Muscle up row
10 Jumping lunge
10 Hip extensions
10 DB shoulder press
      then…
250 m row

Then after our moment of silence…go get them and bring them to the box so you can earn points for your team! :D

Work out of the Day:

AMRAP 12 min of:
15 Double unders
8 Toes to bar
5 DB thrusters 40/30

Post rounds and thoughts to comments.

REMINDER:If you are participating in the Dream Team Challenge and have not had your body compisition done yet, please sign up for a time slot, the sign up sheet is in the office.

Soft Tissue:
Foam Roll
- Lats
- Quads
- Adductors
- IT Bands
Ball Roll
-Pecs
- Infraspinatus

Mobility:
10 Half Kneeling Adductor Dips
10 OH Lunge to Hip Lift
10 Mo’ Money
Wrist Mobility Series
Shoulder Mobility Series

Warm-Up:
Skill Specific

Triple Extension

Workout of the Day:

EMOM for 15 Minutes (Every minute on the minute)
2 Power Cleans (75% of 1RM)
8 Hands off Deck Pushups

Score is total weight moved in 15 minutes

Post Score and thoughts to comments

Cash Out:

3 Pallof Press (:10 sec iso hold)
8 Bar Rollouts

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

Mobility:
10 Kneeling adductor mobs
10 Wall ankle mobs
10 Spiderman walk with rotation
10 Alternating lateral lunge walk
10 Yoga plex
10 Mo money

Warm up:
For time:
BASELINE

Work out of the Day:

Back squats
5-5-5

...REST…

for time:
10,9,8,7,6,5,4,3,2,1
Russian KB swings (HEAVY)
Pull ups

IT’S TIME!!! Today starts the first day of the Dream Team 2012 Challenge! All participants will need to get their weight/body compisition this week. Below are the days and times available to do this. Please make sure you get your body compisition done BEFORE YOUR WORKOUT. Also, please be patient during body comp testing, as there may be several people getting tested. Please sign up on our Facebook page or at the box so we have an idea of how many people to expect. Thanks! This is going to be a fun, rewarding process!

Times:
MONDAY & WEDNESDAY: 5:30-6am, 11am-12pm, 1-2pm, 3-4pm, 5:30-6pm
TUESDAY & THURSDAY: 11am-12pm, 1-2pm, 4-4:30 pm.
FRIDAY: 11am-12pm, 1-2pm, 4-5 pm.
SATURDAY: 8:45-9:15.

Post times and thoughts to comments.