workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

07.28.2020 Hustler 6

6 Rounds For Time:
Time cap 20 minutes

6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)

Warm up
2 rounds
Run 100m
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 yoga push ups




Mobility: https://www.instagram.com/p/BxQoUvAl1VT/
10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches





Technique Primer:
5:00 EMOM- build load 
hang power clean + front squat with a pause - :05 pause, then do
hang power clean with a slight pause before you squat-:05 pause, then do
hang clean
 all on a minute

WOD
Hustler 6

On December 21st, 2015, members of Air Force Office of Special Investigations (AFOSI) Expeditionary Detachment 2405/Task Force Crimson, operating under the callsign “Hustler 6”, were conducting military operations outside Bagram Air Field, Afghanistan, when a suicide bomber drove his motorcycle into their foot patrol, detonating the explosives, killing six USAF personnel. Four AFOSI Special Agents, SA (Major) Adrianna Vorderbruggen, SA (SSgt) Michael Cinco, SA Peter Taub, SA Chester McBride, and two members of the Tactical Security Element, Security Forces defenders TSgt Joseph Lemm, SSgt Louis Bonacasa, were killed in the attack. TSgt Lemm and SSgt Bonacasa were posthumously given honorary Special Agent status. This event marks the single deadliest day in AFOSI history.

6 Rounds For Time:
Time cap 20 minutes
 
6 Power Cleans (135/95)
6 Burpees
6 Hand Release Push-ups
6 Wallballs (20/14)
6 Box Jumps (24/20)

Individual RX: Power clean (135/95), WB (20/14) and Box Jumps (24/20)
Individual Scaled: Power clean (95/65), WB (14/10) and Box Jumps (20/16)

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.21.2020 Hero WOD - gym or at home

Hero WOD Saturday
Tommy Mac

2 rounds

For time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)


Hero WOD Saturday
Tommy Mac
2 Rounds

For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:


"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."


At Home WOD
Tommy Mac with DBs

or


2 rounds
12 burpees
12 reverse lunges (6/side)
12 burpees
12 rear foot elevate split squats
12 burpees
12 push ups
12 burpees
12 thrusters with whatever weight you can add to the movement
12 burpees
12 sit ups

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.05.19

WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep


Warm Up
600m Jog
Two sets of:
Russian Baby Makers x 10 reps
Yoga Push-Ups x 5 reps- move from a plank to an updog then to a downdog and back to a plank

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups with a band on the J-hooks x 5-10 reps depending on skill level
**make sure to use the appropriate band strength and work on the slower down, fast up tempo. Stronger athletes should do these as well but with a lighter band and more reps with more control down.


Mobility:
A. box stretch with PVC x 5 sets of 3 exhales
https://www.instagram.com/p/By5shuGAlni/
B. standing pass through with PVC x 10
C. DB high pulls x 8/side https://vimeo.com/223800916


Clean warm up

First establish the power position and the spot where your bar will make contact with your mid thigh. Do a few taps here. Then do 3-5 reps of three taps and a power clean with empty bar.

Second establish the hang position. Your shoulders are over the bar and weight is mid-foot to heel here. Do 3-5 reps power clean from this position and each time make contact at your power position.


2 High hang squat clean + 2 hang squat cleans at each percentage
1- @ 50%
2- @ 55%
3- @ 60%
4- @ 65%


WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep



Cool Down
Workout 1

Bulletproofin: (6 minutes of your time- this will greatly help with back issues)

KB Psoas Mobilization: 1 minute each side https://vimeo.com/204089143
Then
4 Minutes for quality
Glute Bridges: x 10 with 3 second hold at the top https://vimeo.com/204089544
Curl Ups: x 10 https://vimeo.com/204093491

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.02.19

WOD 9:00 time cap
3 RFT
10 feet handstand walk- sub 20 feet scooter walk
15 x TTB - sub hanging knee raises
20 x wall balls- men and women to the 10 foot target

Warm Up

2 rounds:

200m run
10 light DB single arm high pulls/side
1 arm overhead carry x 50 feet/side
10 x shoulder taps
5 x yoga push ups - move from plank position to a updog position, back to a downdog and then plank


Mobility:

A. ankle/hip opener x 1:00- hold onto the rig post in a deep squat. Move side to side, forward and back getting the ankles and hips warm.
B. thera band x 10 each movement: face pulls, lat pull downs and T's, Y's I's
C. death march x 20 steps with light weight- stretch the hammies.


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

5 sets of the Complex for warm up
1 hang clean pull
1 hang squat clean
1 clean pull
1 squat clean
set 1- 50%
set 2- 55%
set 3-5 65%

Skill: clean
Take 20:00 to find a new 2 RM clean


WOD 9:00 time cap
3 RFT
10 feet handstand walk- sub 20 feet scooter walk
15 x TTB - sub hanging knee raises
20 x wall balls- men and women to the 10 foot target

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Daily WOD Teresa Briest Daily WOD Teresa Briest

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


.

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.20.19

WOD
10:00 EMOM
every min perform 3 bar facing burpees + 1 heavy clean @ 85%


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs

Warm Up
2 rounds

Bike/Row 10/8 cals
10 hip /leg swings over a low racked PVC on rig (or a band across rig works)
10 deadbugs
10 slow to fast air squats
25 feet spiderman walking lunges (greatest stretch alive)
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps


Clean Warm Up
5 reps tall jerks- barbell starts at the forehead
5 reps jerk balance- start in the split position and move the front foot back 3/4 of the way and then split jerk
5 tall cleans
5 hang squat cleans


Skill: clean and jerk complex
on the 2:00 for 5 sets
1 squat clean
1 hang squat clean
1 high hang squat clean
1 split jerk

set 1- 65%
set 2- 70%
set 3, 4,5 70-80% based on feel. Focus today is technique, versus maximal load



WOD
10:00 EMOM
every min perform 3 bar facing burpees + 1 heavy clean @ 85%


Core Finisher
https://www.instagram.com/p/BnphutvnGjB/

3 sets - all on a bench
5 reps each side moving DB lateral underneath your plank
5 reps each side plank with DB powell raise
10 reps in a plank doing up downs

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.19.18

Warm Up:Circle around the gym- warm up having athletes run and change exercises Or coaches choice dynamic warm up

Stations: rotate stations every :45-:60 for 3 sets 1- use the yellow bands with handles on the MB rack for rear delt warm up T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

2- 15 reps PVC platter drill squats

3- 10 broad jumps

Skill: bench press 5 sets of 3 reps @ 70% explode up to the lockout

Barbell warm up 5 reps each with empty bar clean grip RDL clean pull below the knee muscle clean OHS tall clean hang squat clean

WOD 4:00 AMRAP 8 hang squat clean 135/95 115/75 95/65 10 box jumps 24/20"

2:00 Rest

4:00 AMRAP 8 OHS 115/75 95/65 75/55

10 box jumps 24/20"

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