workout of the day

Teresa Briest 7/12/19 Teresa Briest 7/12/19

07.12.19

WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up

Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

WOD

"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps

Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet

Teresa Briest 7/11/19 Teresa Briest 7/11/19

07.11.19

WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4

Warm Up
3 sets of:
100m run
10/side half kneeling pallof press
10 bent knee hollow hold with DB lateral raises https://www.instagram.com/p/Bx46pSPlRw8/ (2nd to last in video)
10/side staggered stance deadlifts with an empty bar

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/
10 cat/camel stretches
10 tall plank spinal flexion/extensions
10/side tall plank side bend with rotation

Skill: deadlift- dimmels
3 sets of 8-10 reps at 60-65% 1RM conventional deadlift https://www.youtube.com/watch?v=bXF-ADj6Jos
between sets of dimmels complete 10 bent over barbell or dumbbell rows

WOD
Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4

Teresa Briest 7/10/19 Teresa Briest 7/10/19

Warm Up
2 sets of:
2 lengths shuffle
1 length leg swings
7/side lateral box step ups
7/side single arm high pulls with light DB
1 length/side single arm OH carry

Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

Barbell warm up
5 behind the neck strict press
5 behind the neck press to quarter squat
5 sots press
5 hang muscle snatch

WOD- Comes from SISU throwdown

Partner WOD- one work, one rest
For Time
60 TTB
50 Shoulder to overhead 135/95
40 Chest to Bar Pull ups
30 Power Snatch 135/95
20 Bar Muscle-ups
10 Thrusters 135/95

Intermediate

60 TTB
50 Shoulder to overhead 115/80
40 Pull-ups
30 Power Snatch 115/80
20 Chest to bar
10 Thrusters 115/80

Scaled

60 Toes to shoulder
50 Shoulder to overhead 95/65
40 KB Swings 24/16
30 Power Snatch 95/65
20 Pull-ups or toughest ring row
10 Thrusters 95/65

Teresa Briest 7/9/19 Teresa Briest 7/9/19

07.09.19

WOD
4 RFT
500m Row
10 HSPU or sub piked on a box or seated DB strict press
hang squat cleans *
*round 1 80% x 4 reps
*round 2 75% x 6 reps
*round 3 70% x 8 reps
*round 4 60% x 10 reps

Warm Up

2 sets of:
100m run
Single Arm KB Press x 5 reps (right)
Single Arm KB Push Press x 5 reps (right)
Single Arm KB Press x 5 reps (left)
Single Arm KB Push Press x 5 reps (left)
KB Swings x 15 reps

Mobility:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝

Shoulder stability https://www.instagram.com/p/BydxpuJF8uC/
1. alternating low box (a plate on the floor) hand walks x 10/side
2. 1-arm depth push up with shoulder tap x 5/side
3. low box (plates on floor) lateral hands walks for speed x 5/direction
4. Ts + angels on a bench x 10 reps

then..
Gymnastics conditioning:
https://www.instagram.com/p/BvzfCj-gD8V/
Keep those shoulders strong, core engaged, and gain full body control with simple (yet challenging) warmup sets like this:
.
2-4-6-4-2
•Plank Foot Taps
•then 1 pike up handstand
•return to hollow plank
(rest as needed to be successful at all sets or go unbroken!)

🔑 If the ball starts moving you have too much weight towards your feet - lean more to shoulders and press down thru ground.

Clean Warm Up
5:00 EMOM
Slow Pull Power Clean + Squat Clean + Hang Squat Clean
*build load every minute
*slow pull should take :04 to move from the start position to the knees. Work on body position.

WOD
4 RFT
500m/ 400m Row
10 HSPU or sub piked on a box or seated DB strict press
hang squat cleans *
*round 1 80% x 4 reps
*round 2 75% x 6 reps
*round 3 70% x 8 reps
*round 4 60% x 10 reps

.

Teresa Briest 7/8/19 Teresa Briest 7/8/19

07.08.19

WOD

15:00 AMRAP
21 DB snatch 50/35 35/20
15 wall balls 20/14
9 burpees

Warm Up
Dynamic Mobility, Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed

Mobility:
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead

Skill: Push Press
6 sets of 2 reps push press
build load starting at 60%

WOD

15:00 AMRAP
21 DB snatch 50/35 35/20
15 wall balls 20/14
9 burpees