workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

11.14.2022

WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00

set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75

Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats


Mobility
deep squat plate hold x 45-60 seconds
banded ankle stretch x 30 seconds each side
5 each side slow pause Cossack squats



Strength
back squats
"The Pressure Cooker"
AMRAP 10:00
perform back squat doubles @ 80%


WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00

set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.08.2022

WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00

Warm Up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Strength
"Frozen in the Bottom"
back squats with a 2 second pause
2 x 3reps @55%
2 x 3 reps @65%
1 x 3 reps @ 70%


WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.03.2022

WOD
"Trick-or-Treat"
18-15-12-9-6-3
cals choice
sit ups
4 power snatches after each set 115/85 95/65 75/55

Warm Up
2 rounds
200m row
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbel
1:00 squat hold




Strength
"Recess has been extended"
seesaw- back squats
5 reps @60%
3 reps @70%
5 reps @65%
3 reps @ 75%
5 reps@ 70%

WOD
"Trick-or-Treat"
18-15-12-9-6-3
cals choice
sit ups
4 power snatches after each set 115/85 95/65 75/55

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

10.31.2022

Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap

Warm Up
2 sets
A. banded squares- walk around 4 times with mini-band around the ankles
B. single leg RDLs x 8/side at 31X1
C. deep squat hold x 30 seconds


Mobility
quick set - with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos


then...
A. Ankle stretch x 30 seconds each
B. Long step walking lunges x 8 each side


Strength
Back squats
"The seesaw goes up and down"
4 reps @ 65%
2 reps @ 80%
4 reps @ 70%
2 reps @ 85%
4 reps @ 75%
2 reps @ 87%
4 reps @ 80%
2 reps @ 90%



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 pull ups or banded strict pull ups
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 115/75 95/65

*increase power snatches by 2 reps each round until time cap

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

10.18.2022

WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*

Warm Up
2 sets
30 banded pull aparts
4 each side perfect stretch
10 each side single arm DB high pulls
5 inchworms




Squatober
Single leg glute bridges x 15 each side
Hip airplanes x 8 each side
deep squat hold with plate x 1:00

Back squats
warm up: 3 sets of 4 reps @ 60, 70, 80%
The Stairway to Srongville
goal is to complete all steps @85%
2-3-4-5 reps



WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

10.12.2022

"Sweaty Hands"

24:00 EMOM
min 1- 15/10 cals bike or scale to 12/8 cals
min 2- 4 burpee box jump overs + 4 pull ups
min 3- 6 thrusters 115/75 95/65 75/55

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold

Mobility
A. wall sit into a squat position x 1:00
B. squat hold 1:00
C. 3 x (standing forward fold 10 seconds + feet together squat hold 10 seconds)


"Sweaty Hands"

24:00 EMOM
min 1- 15/10 cals bike or scale to 12/8 cals
min 2- 4 burpee box jump overs + 4 pull ups
min 3- 6 thrusters 115/75 95/65 75/55

Strength
back squats
4 sets of 7 reps @ 73%

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

10.07.2022

WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Mobility
30 seconds standing straddle
10 hip airplanes
10 feet together squats
1:00 squat hold




Strength
back squats
1set of 5 reps @55x1
then





Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/


WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20

Read More