workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

07.22.2021 Partner WOD

WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats
single unders

Snatch warm up
deep squat progressions x 5 reps
snatch press in receiving position x 5 reps x 2 sets
snatch push press x 3 reps x 2 sets

high hang snatch high pull x 5 reps
high hang power snatch x 5 reps
hang power snatch x 5 reps


WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person


Strength
Front squat Box Squat; 21X1 Wave Load; 3,2,1,2,3; rest 2-3mins

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.18.2021

WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters

Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs

Strength: tempo front squats
4 sets of 4 reps @4141
pick a load that was heavier than your last tempo front squats. Maintain the same load with this tempo.


WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.18.2021

WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press

Warm up
9:00 EMOM
min 1- single arm KB swings- 20 seconds each side
min 2- frog pumps x 30 quick reps
min 3- side plank rotations/arm x 8



Strength- Body Composition
3 sets
A. back rack split squats: 2110; 8-10/leg
B. pronated strict pull ups: 2011; 4-8 reps
then
C. cyclist squats: 31X0; 8-10 reps
D. chainsaw row: 20X2; 8-10/arm



WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.30.2021

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%

HOT START -Warm up

3 rounds -

warm up / increase pace per round: 

20/15 cals row or 15/12 cals bike

10 Alt Cossack Squats/leg 

10 empty barbell power cleans

15 Anchored Feet Sit Ups 




Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10


Glute Focus
3 rounds
10 wide stance banded hip thrusts
10 medium stance banded hip thrusts
10 narrow stance banded hip thrusts
10 frog thrusts

WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.16.2021 Partner WOD

WOD
"Lions"
Partners
30:00 AMRAP
10 cal row
10 DB rows L+R =2 50/35 35/20
10 Devil's press 50/35 35/20
10 abmat sit ups
add 10 reps each round (round 2= 20 reps, round 3 + 30 reps)
partners divide up reps as they choose
one work, one rest

Warm Up
3 rounds
10 drop squats
5/side tall plank to alternating toe touch
4/side perfect stretch


WOD
"Lions"
Partners
30:00 AMRAP
10 cal row
10 DB rows L+R =2 50/35 35/20
10 Devil's press 50/35 35/20
10 abmat sit ups
add 10 reps each round (round 2= 20 reps, round 3 + 30 reps)
partners divide up reps as they choose
one work, one rest

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.31.2020

"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45

Hot Start shoulders
100 single unders
then
15-12-9-6
tall plank shoulder taps
tall plank knee to elbow
underswitch to crab reach https://youtu.be/Yrgx959kdME


Primer MARCUS FILLY (@marcusfilly) • Instagram photos and videos
leg pump 2-3 sets with one heavy DB
1. 10/arm single arm rack tall kneeling to standing
2. 10 crush grip Jefferson curl
3. 10 hammer grip good mornings




"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.05.2020

WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups

Warm Up
2 lengths jog
2 lengths shuffle
2 lengths skip
then..
5 inchworms
5 walk out to plank + walk back to a deep squat. In the deep squat perform 2 each side thoracic rotations
10 glute bridges
20 frog pumps

Super Set- add load each round

3 sets of
death march x 20 steps
wall sit x 45 seconds
DB step ups x 16 reps



Skill: strict pulls- work for 8:00

4 rounds of attempts of strict pulls or 3-5 strict pull ups

Two tips for strict pull ups- work on these on the rig either from a box with a toe spot, with a buddy and a waist spot(help) or hanging with no assistance.
A. Think about driving your elbows down verses pulling your body up. This leads to a much stronger pull and it drives a lot of proper engagement by keeping your shoulders from shrugging up.
B. Keep the lower body active and engaged. Get into the hollow position with feet out front, heels squeezed together, and rib cage tucked in.



WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups




POST WOD core

4 rounds

hollow body bounces x max reps for 30 seconds https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be


straight body ceiling reach sit ups x 10 reps (slow and controlled) https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

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