workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

12-21-2020

WOD
"Blackhawk"
For Time
30 deadlifts 245/155 205/125 185/115
60 DUs or 120 singles
20 power cleans 155/105 135/95 115/75
40 DUs or 80 singles
10 S2OH 115/75 95/65 75/55
20 DUs or 40 singles

Warm Up
2 rounds10 cyclist squats
5/side bird dog rows
10 feet crab walk
3/side inchworm spiderman walk


Strength
3 sets
A. Single leg RDLs x 6/side @31X1
B. barbell or DB strict press x 8 reps
C. touch-n-go power cleans x 6-8 reps @40% max or PVC -working on technique


WOD
"Blackhawk"
For Time
30 deadlifts 245/155 205/125 185/115
60 DUs or 120 singles
20 power cleans 155/105 135/95 115/75
40 DUs or 80 singles
10 S2OH 115/75 95/65 75/55
20 DUs or 40 singles

At Home
Work through 3 rounds of this:
2 Sets/arm - 3 SA KB Snatch + 4 SA KB OHS + 5 SA KB OH Reverse lunges

2 Sets/arm - 3 SA KB Cleans + 4 SA KB Thrusters + 5 SA KB OH Reverse Lunges

2 Sets/arm - 3 SA KB Suitcase Split Squats + 4 SA KB Rack Split Squats + 5 SA KB OH Split Squats

Rest 2:00 after each round. Record each

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.12.2020 Partner WOD

WOD  (18:00)
with a partner
8:00 AMRAP
10 S2OH
10 air squats
10 push ups
each rotate rounds

Rest 2:00

8:00 AMRAP

farmers carry for distance AHAP (as heavy as possible)

trade off with your partner at any time
Use farmer carry handles, KBs or DBs

Warm Up

2 rounds

MB hamstring curls x 15 repsTouch down squats x 20/side
Barbell bent over rows x 15 reps
Inch worms x 5 reps
Eccentric pull ups x 3 reps as slow as possible


Mobility:
A. box stretch x 5 good breaths

B. deep squat rotation x 8/side  In your bodyweight squat, grab your opposite side foot and drop your 
 shoulder to the ground as you open and rotate your other arm to the sky. .https://www.instagram.com/p/B73qaMegolF/
C. wall taps (or in a plank) x 5 sets each side https://www.instagram.com/p/B6ibljCnSwx/





Upper body work
5:00 EMOM
1 wall walk + plank hold for 10 seconds


5:00 EMOM
wall facing handstand march x 20 reps each hand
*sub handstand marches from the pike position on a box or the floor


WOD  (18:00)
with a partner
8:00 AMRAP
10 S2OH
10 air squats
10 push ups
each rotate rounds

Rest 2:00

8:00 AMRAP
farmers carry for distance AHAP (as heavy as possible)
trade off with your partner at any time
Use farmer carry handles, KBs or DBs

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.01.2020 "10 for 10"

Make up Strength/Skill


WOD:
10 for 10
10:00 AMRAP
2 power cleans
2 squat cleans
2 front squats
2 S2OH
2 bar facing burpees
135/95 95/65 75/55

Make up Strength/Skill


WOD:
10 for 10
10:00 AMRAP
2 power cleans
2 squat cleans
2 front squats
2 S2OH
2 bar facing burpees
135/95 95/65 75/55

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.10.19 Partner WOD

WOD- Comes from SISU throwdown
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

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

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.19.19

WOD

EMOM Indefinitely

    Odd- 15/12 Calorie Row

    Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.

Mobility:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly


Primer:
150 foot single arm overhead carry- every 10 feet, perform 2 single arm thrusters
(mark off a 30 foot course)


Skill: thrust and row
10:00 EMOM
min 1: 10 hip thrusts- shoulders on bench
min 2: inverted rows- either use rings with feet elevated or rack a bar and row at an inverted position




WOD

EMOM Indefinitely

 Odd- 15/12 Calorie Row
Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.12.19

WOD-
Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row

Warm up
2:00 cardio- row/bike/jump/run

3 rounds of:
10 push ups with yellow band around wrists-
https://www.instagram.com/p/Br_h3TVgAti/?utm_source=ig_web_button_share_sheet
10 DB rows- 5 each side
10 lateral box step overs- 5 each side
10 banded good mornings


Skill: clean & jerk
3 sets of 3 tall jerks + 3 tall cleans- start with empty barbell to move to light load
then...
3 sets of 3 jerk balances + 3 high hang power cleans- start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

Do 6 sets of 2 power cleans + 1 push jerk
Set #1-3 @ 70%Set #4-6 @75%




WOD- this is a grinder workout. Just get through each exercise and keep moving. The weight is light which enables you to move larger sets.

Time Cap 25:00

3RFT
30 wall balls
30 SDLHP 95/65 75/55
30 box jumps 24/20"
30 S2OH 95/65 75/55
30/21 cal row

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.01.19

WOD
16:00 EMOM
min 1: barbell roll outs x 10
min 2: bike cals x 12/9
min 3: S2OH x 10 115/80 95/65
min 4: 5 TTB + 25 DUs or 50 singles

Warm Up
2:00 bike/row
2 sets
lateral banded step overs (plate on floor) x 10/side
paused squat press out x 8 with 10-25#- at the bottom of the squat press plate straight out from chest
jump squats x 5- do not connect reps, reset your feet between each rep
then..


1 set

Bird dog x 10 with a 3 count pause at the top of each rep

Dead bug x 10 with a 3 count pause at the bottom of each rep
Side plank on elbow x 30 seconds per side



Mobility: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps

WOD
16:00 EMOM
min 1: barbell roll outs x 10
min 2: bike cals x 12/9
min 3: S2OH x 10 115/80 95/65
min 4: 5 TTB + 25 DUs or 50 singles


Skill: sumo deadlifts and jumps
6 sets of
1. 3 reps sumo deadlift @ 75% 1 RM conventional deadlift
2. 10 reps seated vertical jumps

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