workout of the day

Teresa Briest 4/18/18 Teresa Briest 4/18/18

04.19.18

Warm Up400m bike/row/run

2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB 12 banded monster walks (forward and backward) 30 sec forearm plank

Mobility Psoas March: 20 reps (10 each leg) https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding

Russian baby makers x 10 reps

Skill: stamina squats week 3- weight is based on front squat 1 RM for both

12:00 EMOM

min 1- 2 front squats @ 66%

min 2- 4 back squats

WOD

3 Rounds Not Timed

Sled push 20m (our ramp to the pylon) - if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight

5 renegade rows- use moderate DB weight

5 strict TTB

20 sec wall facing hold

Teresa Briest 4/10/18 Teresa Briest 4/10/18

04.11.18

Warm Up3 Sets – 8 single leg RDL with KB per leg rest 30sec 20 banded hip thrusts- mini band around the knees rest 30sec 30sec Superman Swimmer Kicks rest 90sec

Mobility: banded hip flexor stretch x :30 each leg Russian baby makers x 10 banded lat stretch x :30 each arm

Skill: Stamina Squats week 2 12:00 EMOM min 1- 3 front squats @ 63% min 2- 6 back squats @ front squat weight

WOD

3 sets not for time

10 Dual Kettlebell Turkish Sit Ups

5 Dual Kettlebell Z Press (same load as sit ups)

20m Kettlebell Cross Body Carry per arm

10m Seated Sled Drag Face Pull

* use light load for the KB press and sit ups. Heavier load on the carries.

*use one plate on the sleds with straps, not ropes (25,35 or 45# plate)