workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

02.24.2020

WOD
3RFT
14 alternating pistols or touchdown squats  https://www.instagram.com/p/B5A9TCbAe_F/
3 ring muscle ups- or 5 C2B + 5 ring dips or 5 strict pull ups
10 hang power cleans 175/115 135/95 115/75

Warm Up
2 rounds

200m row
KB halos x 5/direction
KB good mornings x 10
KB single side press x 5
KB windmills x 5/side
then..

KB single side overhead carry x 100 feet each side
*every 25 feet complete 5 single side KB thrusters

Mobility
lumbar spine stability x 10 reps each side  static raises
https://www.youtube.com/watch?v=9LJDGUulS_8  (at the very tail of this video)
adductor mobilization x 8 each side https://www.instagram.com/p/B7pNywbH_5K/
thoracic extensions on a bench x 10  https://www.instagram.com/p/B7rS0tqpCwg/


Skill: deadlifts
8-6-4-2-2
50%,60%,70%,80%,90%
*between sets warm up for rings*


WOD
3RFT
14 alternating pistols or touchdown squats  https://www.instagram.com/p/B5A9TCbAe_F/
3 ring muscle ups- or 5 C2B + 5 ring dips or 5 strict pull ups
10 hang power cleans 175/115 135/95 115/75

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.22.19

WOD
18:00 AMRAP
20 deadlifts 155/105
10 C2B pull ups
15/12 cal bike
10 TTB or 2 ring muscle ups



Warm up
2 rounds:
Bike or Row 10/7 cals
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
25 feet perfect stretch walk
10 x KB behind the back good mornings




Skill: Barbell Romanian deadlifts
4 sets of 5 reps moderate load



WOD
18:00 AMRAP
20 deadlifts 155/105
10 C2B pull ups
15/12 cal bike
10 TTB or 2 ring muscle ups




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

0816.19

WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50

Warm Up
Bike or row 400m
20 steps each direction (forward, backward, lateral) banded walks
8/side hip swings over a bench- (1:30 on the video) https://www.instagram.com/tv/B0mUcOElQOz/?utm_source=ig_web_copy_link

10 of each with theraband: pull aparts horizontal, diagonal and overhead




Mobility:
wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side https://www.instagram.com/p/BwkLxo5gyDQ/
Cossack squats x 8/side



Skill: leg single + gymnastics

3 sets of 8 each side single leg step up with front racked barbell
In between sets of step ups, perform drills for your gymnastics in the wod

check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing


**general rules on front rack step ups
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**


WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.19.19

WOD
For Time
800m Run
then 10 rounds of:
2 deadlifts 315/225 or 70% 1RM
1 rope climb or 1 ring muscle up
then
800m Run

Warm Up
run 400m
2 sets of:

10 single leg RDL
10 inchworm walk ups with a pause + exhale- do this one with hands elevated 4+" off ground
https://www.instagram.com/p/BwccGD5l3AT/
10 KB deadbugs- hold a KB overhead in the deadbug position. Every time you lower a leg you extend the KB overhead


Mobility:
2 sets of:
https://youtu.be/cGC5DOxc0A0
RDL eccentric isometrics x 10 reps with a KB- 3-7 sec descend with a 1-3 sec pause at the bottom

https://youtu.be/KYb6M2mvtAU

Band pullover straight leg raises x 10 each side- keep leg straight, if you bend you are going to far

Deadlift warm up
3 sets of 5 reps at 50-60-65%
2 sets of 2 reps at 70-75%


WOD
For Time
800m Run
then 10 rounds of:
2 deadlifts 315/225 or 70% 1RM
1 rope climb or 1 ring muscle up
then
800m Run

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.24.18

WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups

Warm Up

https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
 6. Half kneeling push forward + side bend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (1 foot down, 2 feet up) x 8 per side

Skill: snatch
Every 1:30 for 7:30 (5 sets)
working at 60-60%
1 rep high hang power snatch
1 rep hang power snatch
1 rep power snatch
then...

snatch pulls
90% x 3 reps
95% x 3 reps

WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.02.18 Ring of Fire

Warm Up400m run or row Two sets of: Shoulder Warm-Up 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side)- keep this light or with no weight 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed

Mobility:

Two sets of: band pull aparts horizontal x 10 reps banded face pulls x 10 reps lat pull downs x 10 reps hollow body swings on rig for pull ups or on rings for muscle ups

Barbell Warm Up

3 reps of each

snatch grip RDL

snatch pull below the knee

muscle snatch

OHS

snatch press from behind the head

hang power snatch

snatch below the knee

WOD Ring of Fire

1 muscle up + 1 power snatch 135/95

2 muscle ups + 2 power snatch

3 muscle ups + 3 power snatch 4, 4....

9:00 Time Cap add 1 rep after each completed round 2 for 1 reps of C2B pull ups instead of ring muscle ups

Post WOD abs 4:00 EMOM- modify as needed. Hold for :20-:30 of each minute min 1: hold plank position on parallelettes min 2: hold L-sit on rings min 3: hold plank position on parallettes with feet elevated on box min 4: hold L-sit on bar

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