Jessica is another case of a firebreather in the making! She has picked up her training and is in the midst of training for some local competitions!
I. Schedule for Holiday Week:
Wednesday: 6:30 am, 9:00 am, 5:30 pm, 6:30 pm
Thursday: 5:30 am, 9:00 am, 5:30 pm, 6:30 pm
Friday(New Year’s Eve): 8:00 am, 9:00 am, 10:00 am
Saturday: Gym Closed
Sunday: 11:00 am
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Inch Worm to Push-Up
ITB Band Stretch
Samson Stretch
Spiderman Lunge
Shoulder Extensions
Hamstring Band Stretch
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Squat Cleans(Total Body), 5-5-5
B. “Stay in the Moment”(5 Rounds for time):
5 Toes to Bar
10 Ring Dips
15 Kettlebell Swings or Dumbbell Swings @ 55/35
*Phase 1*
Banded Push-Ups or Regular Push-Ups
*Phase 2*
Banded Ring Dips
*Phase 3*
Full Range of Motion Ring Dips(with turnout)
IV. Competitors Workouts of the Day:
A1. Hang Squat Cleans, 3-3-3
A2. Landmines, 10-10-10
B. 7 Rounds for time of:
185 lbs Front Squat x 3 reps
L-Pull-Up x 7 reps
Post Weights Used and Time to Complete to Comments.
Yay Jessica!!!! Looking good, girlie, keep it up! This workout seems like it’s going to hurt a little bit. =) Let’s get it done!
Sorry Kell, won’t be able to make it tonight, babysitting right after work 🙁 , but I know you will work hard enough for both of us 🙂
Jessica, lookin strong!! Speaking of firebreathers….DAMN! Kelly and Bridget rocked it. Nice!
Aubrey thanks for the hang…well, hangin squat cleans to be exact 😉
Great WOD again, Kevin. Glad we reviewed the ring work yesterday and were able to apply it today (while it was fresh in our minds but not fresh on our shoulders!)