Posted by & filed under Workout of the Day.

Diablo Moxie… this Sunday there will be a fundraiser for the Polisso family (most of you know Sami Polisso) that you are all invited to attend.  Sami’s mom is battling ALS and all of the proceeds will be going to help pay for the medical bills.  If you can’t make the event but would still like to help there is an online auction or you can simply donate on her blog here.

Join us to support, renew, and celebrate the strength and love of this INCREDIBLE family! Join the fun with basketball, games, food, friends and silliness! We are also having a fund raiser to help pay for medical bills! 100% of the money raised will go directly to the family. Fundraiser Evite.

Check out the on-line auction here.

Auction bidding has already started! If you know friends who can help, please forward the link!

A great family video when Nancy could still get out of the house:

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 5×1 @ 85%
Session 7 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
5 Rounds of:
10 Dumbbell Hang Squat Clean 35 / 50
200m Run

“Fun with Tabata” Complete max reps of 4 different stations with 8 Cycles of 20 seconds on, 10 Seconds rest. Alternating cycles with a Dynamic movements / Static holds. Complete the full 8 Cycles before moving to the next station. Take a 40 second rest to transition before starting 1st of 8 cycles.
Dumbbell Sumo Deadlift / Farmer Hold
Dumbbell Hang Clean / Front Rack Hold
Dumbbell Goblet Squat / Goblet Pause Squat (Must be able to stand up with vertical torso, otherwise set the weight down to stand straight up.
Run 400-800m – This should be an unbroken run. So if you need to walk, hold out a little longer then turn around at some point after the 400m turn around.