workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

12.12.19

WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then

25-20-15
slam balls
tuck ups or v-ups
cals bike or row

Warm Up
2 rounds
Row/Bike 200m
10 up and over a band across the rig- 5 each side
10 deadbugs
10 slow to fast air squats
25 feet perfect stretch walk
25 feet crab walk



Mobility:
https://www.instagram.com/p/B5FuniknCGb/
A. feet on the wall, thumbs up extend arms overhead x 10 reps
B. feet on the wall, rotate to touchdown pose, extend overhead x 10 reps
C. wrist stretches
D. box stretch with PVC x 5 exhales https://www.instagram.com/p/B3ukFlxg_uS/


Skill: push press
5 sets of 4 reps starting at 60% and increase load


WOD
buy in: 200 feet sled pull- small sleds with 4/3 plates added
then

25-20-15
slam balls
tuck ups or v-ups
cals bike or row

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.21.19

WOD
12:00 AMRAP
6 hang power snatch 115/80 95/65 75/55
12 wall balls 20/14
40 feet sled pull - seated with small sleds inside or large sleds outside

2 Rounds:
200m Run
parallette shoulder extensions x 10 https://www.youtube.com/watch?v=7GLMYwLE47c
Hip flexor hurdles x 5/sidehttps://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
KB single side OHS x 4/side

KB single side press in the bottom of the squat x 4/side


Mobility:
banded ankle distraction x 30 seconds each side
anti-extension press x 10 reps https://www.instagram.com/p/B3pW7W7nz5a/?utm_source=ig_web_copy_link



Skill: snatch
complete 4 rounds of the following complex
snatch lift off
snatch high pull
slow power snatch
segmented snatch - pause at the knee for 3 seconds
power snatch


Super Set EMOM 10:00
min 1- snatch x 1 rep power or squat
min 2- 30 seconds pistols or Cossack squats

WOD
12:00 AMRAP
6 hang power snatch 115/80 95/65 75/55
12 wall balls 20/14
40 feet sled pull - seated with small sleds inside or large sleds outside


Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.12.19

WOD
 3 Sets For Time

2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)

Rest :90 after each round

Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate

Mobility:

Use a mini-band for all of these
glute bridges x 10 each feet wide and feet together
clam shells x 10/ side
fire hydrants x 10/side
ISO squat hold x 30 seconds

WOD
 3 Sets For Time

2 Rounds
4 Tire Flips
60ft. Sled Pull Sprint 3/2 plates- mark off 4 sections of the concrete so you can run a straight away
60 Single Unders
200m SPRINT (a total of 4 lengths)

Rest :90 after each round

Rest 4 Minutes after each set
We’re going to try and do this with sleds outside like a buncha gosh darn land cheetahs.

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.08.19 Partner

WOD
Partners
20:00 AMRAP
partner A: completes 400m run
                                        100m sled pull - 2/1 plate added to sled to keep sled moving
                                        50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
                                         4 power cleans 135/95 115/75 95/65

                                        12 burpees

                                          6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete

WOD
Partners
20:00 AMRAP
partner A: completes 400m run
                                        100m sled pull - 2/1 plate added to sled to keep sled moving
                                        50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
                                         4 power cleans 135/95 115/75 95/65

                                        12 burpees

                                          6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.08.19

WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83II

Warm Up
Three sets of:
Row/ Bike 400m
KB single arm swings (light to medium weight)
KB Deadlifts x 5 reps (medium weight)Farmers Carry x 50′
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 repsShoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps


Skill:  Sumo Deadlift
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 4 reps @ 70%
Set 4 – 3 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 85-89%
Rest 1- 2 minutes between sets.

Please do not sacrifice mechanics for load.


WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83I

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.08.19

WOD

For Time
Sled pull- pylon and back with moderately heavy weight
12 wreck bag squat cleans
50' walking lunges with wreck bag- front or back racked
12 wreck bag squat cleans
Sled pull- pylon and back

Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 hang muscle clean below knee
3 muscle clean
burpee + 2 broad jumps x 3
*start with empty bar and only go light loads thereafter

Mobility:
Banded lat activation: https://www.instagram.com/p/BnRPfG3n3Tw/
each exercise x 10 reps per side

glute activation: https://www.instagram.com/p/BmwtGtUnhn1
 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Three sets of:
Tall Clean x 2 reps (focus on technique, not weight)

6 sets of:

Power Clean from 2″ below the knee +Power Clean

Sets 1-2: 70%
Sets 3-4: 75%
Sets 5-6: 80%

then...

One set of:
Clean Pull x 3 reps @ 95%

WOD

For Time
Sled pull- pylon and back with moderately heavy weight
12 wreck bag squat cleans
50' walking lunges with wreck bag- front or back racked
12 wreck bag squat cleans
Sled pull- pylon and back

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.20.18

WOD
Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest

Warm Up
3 rounds
300m Run
10 alternating shoulder taps in the plank position
4 inchworms with push up
30 second squat hold
10 Kang squats-With no weight  https://www.bing.com/videos/search?q=kang+squat&view=detail&mid=36B7F05D33B3F829B5B736B7F05D33B3F829B5B7&FORM=VIRE

Primer:
6:00 EMOM
min 1: Single leg deadlift against the wall x 6 reps each leg https://www.instagram.com/p/Bf_0fxSAVRz
min 2: See- saw KB row with mini- band around knees x 6 reps each arm https://www.youtube.com/watch?v=wS13dFkL-Qo&feature=youtu.be



WOD
Every 5:00 for 20:00 perform one round of:
Run 300m
2 lengths of the gym bear crawl
3 x burpee wall walk - perform the burpee and instead of jumping up you walk your feet up the wall and back, then jump up
100m (pylon and back) sled pull- 3/2 plates on sled
*remaining time is rest

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