workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

08.05.2022

WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20

Warm Up
3 rounds
10 mountain climbers each leg
20 Lateral Band Walks/side
10 banded air squats
10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps


WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20


Accessory
2 sets
1- 50m sandbag carry- bear hug + 30 seconds hollow hold
2- 50 m sled drag + 30 seconds side plank- each side

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.16.2022 Partner WOD

WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry

Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55

Warm Up
2:00 Cardio
3 sets
10 banded monster walks each direction
10 walking lunges
10 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat





WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry

Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.27.2022 Member of the Month

Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement

Warm Up

200m jog

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility
A. 15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


B. 10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.24.2022


WOD
"Interstate Highway"
For Time
Buy In: 50 10m shuttle runs
4 rounds
15 devil's press 50/35 35/20
30 wall balls 20/14
Buy Out: 50 10m shuttle runs
Time Cap 30:00

Warm Up

2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Lats to Fly
First warm up with 20 prone PVC lift offs
then
4 rounds
A. 20 x Standing hollow body banded lat pull downs
B. 5 each letter with light plates- IYT- while laying on a bench


WOD
"Interstate Highway"
For Time
Buy In: 50 10m shuttle runs
4 rounds
15 devil's press 50/35 35/20
30 wall balls 20/14
Buy Out: 50 10m shuttle runs
Time Cap 30:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.04.2022

WOD
"Broadway"
12:00 AMRAP
14 V-ups
12 thrusters 75/55 45/35
10 single arm devil's press 50/35 35/20

Warm Up
2:00 Cardio
2 sets of:
10 x push up T https://vimeo.com/130766564
10 x PVC pass thrus
30 sec. 2 arm KB hold OH- light weight
4 lengths of the gym farmer carry- moderate weight


Mobility: postural exercises https://www.instagram.com/p/BqyZHWTnq1x/
10 reps each
1. T-spine stretch on foam roller
2. 90 degree arm lift offs
3. Reverse snow angels
4. T's
5. Y's

followed by
banded ankle stretch x 30 seconds each side

followed by
Barbell overhead - get tight and stretch back with the bar holding for 3-5 seconds
Do this 4 times.
Flex the quads.
Squeeze the butt.
Tighten down the rib cage.
https://www.instagram.com/p/CTP-hVRFmvK/


Strength
Overhead squats
3 sets of 5 reps @60-65%
3 sets of 3 reps building load from 70%+



Lacking mobility for OHS, try these instead of squatting
Super Set- 2-3 rounds

1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/


WOD
"Broadway"
12:00 AMRAP
14 V-ups
12 thrusters 75/55 45/35
10 single arm devil's press 50/35 35/20

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.24.2021 Classes at 8 and 9am Partner WOD

WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs

on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20

on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"

Warm Up

3 sets

6 single leg RDLs right

5 single leg DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side 


Primer

2 sets

banded hollow pull downs x 15

hip hurdles x 10/leg

PVC prone lift offs x 15



Snatch warm up
3 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
sots press



WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs

on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20

on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.13.2021

WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14

*only thing that changes in reps is the wall balls. Add 10 reps each round*

Warm Up
Stuart McGill Big 3 https://www.youtube.com/watch?v=2_e4I-brfqs&t=313s
3 x 4-6 curl ups
3x 4-6 side planks
3 x 4-6 bird dogs
then
2 sets
10 each side KB RDLs
10 each side single leg glute bridges
5 box jumps
row 1:00




Gymnastics skills
6:00 continuous movement
20 x Band hollow & arch- focus on the motion coming from the abs opening and closing to create the movement between the hollow & arch.

10x Lat eccentrics- lie on a bench with hips flexed to 90 degrees. A PVC pipe with a light load will be held with palms facing upward and then slowly lowered all the way overhead. Pause a split second at end range before returning to the starting position.

20 x Single leg v-ups



Strength: week 3 deadlifts

50%x5, 60%x3, 70%x1, 75%x10+


max effort for final set

WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14

*only thing that changes in reps is the wall balls. Add 10 reps each round*

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