workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

01.25.2021

WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00

Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010



Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position


Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension

when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets



WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

11.30.2020

Push Pull Carry - 10 Rounds For Time

5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm

*purposely choose moderate to lighter dumbbells for this


WOD

with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55

Warm Up
EMOM x 10 mins
min 1: 15 jumping jacks + single arm plank x 15 seconds right side
min 2: 5/side under switch crab reach + single arm plank x 15 seconds left side
https://youtu.be/Yrgx959kdME




Strength
PVC snatch work

OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



Barbell Snatch work
6 sets of snatch pull + hang snatch + snatch
build load to no more than 70%- focus on mechanics, not load





Push Pull Carry - 10 Rounds For Time

5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm

*purposely choose moderate to lighter dumbbells for this


WOD

with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55



cool down
child's pose with lat stretch x 2:00/side
forward fold x 2:00
frog stretch x 2:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.16.2020

WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20


or at home

"Five Below"

AMRAP 5:00
buy in 75 DUsinto max rounds :6 lateral DB burpees
12 DB front squats

Rest 3:00

AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters

Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters

Warm Up
Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips

At home warm up
30 seconds each
single unders or line hops
cossack squats
single DB rows- switch at 15 seconds

30 seconds each
single unders or skaters
air squats- slow to fast
shoulder taps

30 seconds each
single unders
goblet squats
plank hold

Mobility
banded pull aparts with 1 second pause -hands wide x 15 reps
banded bicep curls x 15 reps
shoulders:  https://www.instagram.com/p/CBQylSiH7E7/
1. weighted T's
2. weighted W's 3. weighted touchdowns


Strength set
3 sets

A. split squats- rear foot elevated x 8 /side @ 2110
B. DB push pressx 8/side @ 30X1

WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20


or at home

"Five Below"

AMRAP 5:00
buy in 75 DUs

into max rounds :
6 lateral DB burpees
12 DB front squats

Rest 3:00

AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters

Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.21.2020

WOD
16:00 AMRAP
50m Farmer carry heavy- at home farmer carry hold 45 seconds
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression

Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:

10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings

10 two-legged pistols

10 box step downs- touch the toe to the floor and drive up

5 sumo inchworms




Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales





Weightlifting
4 sets of

8/side DB push press with tempo 2X02

8/side Rotational slam ball throws -at home Russian Twists x 8/side



WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.28.2020

WOD
"14"

14:00 AMRAP

14 burpee box jump overs
14 DB step ups
14 DB push press

Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups

Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch

Home Weightlifting
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2


Super set

3 sets
10/side DB trap raises- light weight
10/side DB high pulls

WOD
"14"

14:00 AMRAP

14 burpee box jump overs
14 DB step ups
14 DB push press

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.16.2020

WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20

2 rounds
30 second KB march right side* check notes
30 second KB march left side
10/side shoulder taps
10 each leg side plank hip abduction
15 seconds/leg standing straight leg hold


Strength
3 sets
8 Half Kneeling DB Lift and Chop/side- move DB over the leg that's in front
5 Strict DB Press/side
10 DB Push Press/side

Home Weightlifting
Snatch balance + OHS  4 sets of 3 reps each movement
slow motion snatch 4 sets of 3 reps



WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20


Core Burnerhttps://www.instagram.com/p/B-chpesBU9Y/
Try for 3 rounds:
.
-push up shoulder taps x10each
-mtn climbers x15each
-side plank rotations x 8each
-star reaches x8each
-bear crawl knee extensions x 10each
-side plank leg raise x 10each

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.22.2020 Veteran Suicide Awareness WOD

For Max Reps in 22 minutes

1 min Pull-Ups

1 min Air Squats

1 min Kettlebell Swings 53/35

1 min Double-Unders

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses 45/35

1 min Mountain Climbers

1 min Dumbbell Push Presses 35/25

1 min Box Jumps 24/20"

1 min Assault Bike Cals

1 min Wall Ball Shots 20/14

1 min Ball Slams

1 min Burpees

1 min Bench Presses 115/75 95/65

1 min Deadlifts 185/125 155/105

1 min Wall Sit

1 min Plank Hold

1 min Rope Climbs

1 min Toes-to-Bars

1 min Dumbbell Snatches 50/35 35/20

At Minute 22: a moment of silence to recognize those who lost the battle

IN honor of Veteran Suicide Awareness

For Max Reps in 22 minutes

1 min Pull-Ups

1 min Air Squats

1 min Kettlebell Swings 53/35

1 min Double-Unders

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses 45/35

1 min Mountain Climbers

1 min Dumbbell Push Presses 35/25

1 min Box Jumps 24/20"

1 min Assault Bike Cals

1 min Wall Ball Shots 20/14

1 min Ball Slams

1 min Burpees

1 min Bench Presses 115/75  95/65

1 min Deadlifts 185/125   155/105

1 min Wall Sit

1 min Plank Hold

1 min Rope Climbs

1 min Toes-to-Bars

1 min Dumbbell Snatches 50/35   35/20

At Minute 22: a moment of silence to recognize those who lost the battle


Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).

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