workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

10.29.2021 Girl Party Tonight 5:30

WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.26.2021

WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time

Warm up
2 rounds
Run 200m
10 prone PVC lift offs
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall

Wrist Warm up
https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)


WOD
"Rest in Peace"
E2MOM - as long as possible
2 rounds
3 thrusters 95/65
3 HSPU
add one rep each round until you can't complete full rounds before time

Post WOD

2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos

Still have time...
3 sets
Turkish sit ups x 30 seconds
rest 30 seconds
hollow hold flutter kicks x 30 seconds
rest 30 seconds


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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.06.2021

WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles

Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges


Strength
3 sets

landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1

landmine Turkish sit ups/side x 8

banded hamstring curls x 20


WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles



Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.02.2021

WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*

* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips

Warm up
3 rounds
100m run
10 goblet kneeling squats https://www.instagram.com/p/CQeRRoqhBjk/
10 each side single leg stance KB pass https://www.instagram.com/p/CQTiOnRM65-/
10 box jumps


WOD
"Let Me See You Do It"
4 rounds
3:00 AMRAP 1:00 Rest
Run 400m or 300m
max reps*

* odd rounds= max reps DB manmakers 35/25
even rounds= max reps tire flips

Strength
Tempo Front Squats
Front Squat 3131; 3,3,3,3; rest 2-3mins (focus on great positions this week - maintain strict tempo)

Post WOD
2 sets
25 banded lat pull downs
10 weight plate front raises
10 each side weight plate halos



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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.14.2020

"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)

From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00

… Continue sequence until you no longer complete the reps in the 3:00 clock.

Warm Up
2 sets

5 single arm suitcase DB deadlifts Right
5 single arm DB cleans Right
5 single arm DB push press Right
20m single arm DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 yoga push ups
5 each side perfect stretch walk
5 deep squat walk outs + push up

Strength

6:00 EMOM

min 1: DB rear lateral raises x 20- light weight  https://youtu.be/Z0HTsZEMedA

min 2: DB hammer curls x 15

min 3: banded lat pull downs x 20

WOD

"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)

From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press

TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.

Intermediate
From 0:00 – 3:00:
2 Rounds:
4 Pull-ups
4 Devil’s Press (25/15#)

From 3:00 – 6:00
2 Rounds:
5 Pull-ups
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
6 Pull-ups
6 Devil’s Press

TIME CAP: 21:00… Continue sequence until you no longer complete the reps in the 3:00 clock.

Scaled:
From 0:00 – 3:00:
2 Rounds:
8 Ring Rows
4 Devil’s Press (15/10#)

From 3:00 – 6:00
2 Rounds:
10 Ring Rows
5 Devil’s Press

From 6:00 – 9:00
2 Rounds:
12 Ring Rows
6 Devil’s Press

TIME CAP: 21:00

Core Burner

4 rounds
Tall plank knee to elbow x 10 reps (5/side)
floor wipers x 5 each side
side star plank hold x 15 seconds each side
straight body crunches x 15 reps

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