workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

04.11.2021 Swim WOD

Every 2:30 for 5 rounds

start mid pool

sprint to the deep end and complete 5 deck outs

on deck 10-8-6-4-2 DB hang clean & jerk each side

broad jump off the blocks

swim 37.5 yards back to the middle of the pool

rest in remaining time

Swim WOD

Every 2:30 for 5 rounds

start mid pool

sprint to the deep end and complete 5 deck outs

on deck 10-8-6-4-2 DB hang clean & jerk each side

broad jump off the blocks

swim 37.5 yards back to the middle of the pool

rest in remaining time

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Daily WOD Teresa Briest Daily WOD Teresa Briest

11.25.2020

WOD

"Shuffleboard"

2 rounds

run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light

Warm Up
4 sets
5 elevated single leg glute bridge/leg + 10 second isometric hold at the top of last rep
10 alternating single leg v-up
8 feet hips up bear crawl

then

2 sets of
30 seconds alternating underswitches https://youtu.be/Yrgx959kdME
30 seconds burpee to sumo squat jump

Positional Work
3 sets
1. Mixed rack overhead squat @3111 x 4-5/arm OR
body weight single arm prisoner overhead squat OR
barbell OHS @3111 x 8 -10reps

2. DB star plank x 30-40 seconds/side OR
body weight star plank

Rest 60 seconds between sets



WOD
"Shuffleboard"

2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.05.2020 Swim WOD

4 Rounds for Time

3 sets of

4 DB thrusters

4 DB hang clean & jerk

4 DB deadlifts

then swim 100 yards

Lake Harriet South Beach

4 Rounds for Time

3 sets of

4 DB thrusters

4 DB hang clean & jerk

4 DB deadlifts

then swim 100 yards

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.07.2020

WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch

Rest 5:00

EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk

Warm Up
2 rounds
15 each leg lateral leg swings
5 each side groiners
30 seconds each side Samson stretch

2 rounds for quality
Spiderman lunge + reach x 4/side
side plank on elbow x 20 seconds/side
crab walk x 10 feet
table top hold x 20 seconds
pigeon pose x 20 seconds/side


Home Weightlifting
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



WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch

Rest 5:00

EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk

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