By Brittany Lauren, FOOTBALLPHDS’ personal trainer, 9:00 a.m. | Last month Rochelle hired me to get the FOOTBALLPHDS into shape. They are so difficult to work with because they’re always out of the office. Since my boys are never here I decided that I need to put together a WOD (workout of the day) they can do at the gym, in the office or any halfway decent hotel fitness center. I found this great WOD developed by CrossFit guru and all around hotty Chris Spealler. All you need for this WOD is a set of dumbbells and a pair of brass balls.
A.) Warm up 20 minutes on either the elliptical machine or treadmill. If you don’t have access to either machine then hit the pavement for a 20 minute jog. After you warm up be sure to stretch for 7-10 minutes. Working out without stretching first is a sure fire way to injure yourself.
B.) FT: 100 dumbbell hang squat clean thrusters (Rx 35#). At each minute do 5 burpees.
If you’re not sure what a hang squat clean thruster looks like you can watch the clip of the SUPER hot Jason Khalipa performing the WOD.
C.) Post WOD you should do some light cardio to cool down. After your cool down make sure you stretch again or use a foam roller to break up the muscle fascia.
Remember to drink lots of water. Dehydration is your enemy. Also remember to write down your completion time. You’re competing against yourself so do your best to improve your time each time you complete this WOD.
Brittany Lauren is the FOOTBALLPHDS' personal trainer. When she is not whipping the PHDs into shape you will probably find her at the pool or in the gym. She's as sweet as she is tough. You can reach her at the FOOTBALLPHDS’ general mailbox, firstname.lastname@example.org