workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

12.15.2022

WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00

Warm Up
300m row
5 inchworms + push ups
10 air squats
200m row
5 each side DB high pulls
10 v-ups
100m row
5 scap push ups
10 each side plank to pike opposite hand to foot touches



Mobility- overhead  https://www.instagram.com/p/Clm6LjVj0RD/
focus on the prehab exercises
A. Single arm row to shoulder external rotation x 8 each side
B. DB OH press x 8 each side
C. tall plank shoulder taps x 10 each side
D. prone overhead press x 10 reps- this is with no weight or PVC

 
Strength
A.   3 sets of 3 reps Press in Split
youtu.be/6sDl55s2Hs0
B.  3 sets of 3 reps  Jerk in Split
youtu.be/QhYM_UPg7js 
 
C.  5 sets of 
Clean + front squat + Jerk @ 75% of C&J max - build with good form



WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.09.2022 "Gwen"

WOD
"Gwen"

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the weight used for all three unbroken sets.

Warm Up
2 sets
1:00 cardio
5 each side DB windmills
10 Cossack squats
10 barbell front squats
30 second child's pose with shoulder variation




Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.






Strength
A. power clean with a 2 second pause at the knee + clean
5 sets
set 1-2 @65%
set 3-4 @70%
set 5 @ 75%

B. 5 sets of 1 clean & jerk
start at your 75% and build

WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the weight used for all three unbroken sets.

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.06.2022

WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy

*Cindy= 5 pull ups + 10 push ups + 15 air squats

Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch


Mobility
A. front rack banded stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. prone swimmers x 10 reps

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.



Strength
6 sets of clean pull + hang clean + clean
set 1-2 @60%
set 3-4 @65%
set 5-6 @ 70%




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
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy

*Cindy= 5 pull ups + 10 push ups + 15 air squats

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.29.2022

Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%

Warm Up
2 sets
5 ring rows
10 barbell good mornings
25 feet spiderman lunges
20 glute bridges
20 banded lat pull downs




Primer https://www.instagram.com/p/CcGFnsZA2Zu/
A. 10 Cossack squats (5/side)
B. 10 each side x 90/90 hip switches
C. 30 second active frog pose
D. 30 seconds bottom of the squat transfer



Strength
5:00 EMOM
front squat x 1 rep @80%




Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%




Accessories
3 sets

5 Turkish sit ups right side
1 Turkish get up right side
100 feet OH carry right side
repeat on left side
*challenging weight and increase load per round

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.05.2022

WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups

15 slam balls

Warm Up
2 sets
15/12 cals row or ski
10 Cossack squats
5 each side DB windmills
5 each side single arm DB reverse lunges
100m run



Strength
1 clean + 1 hang clean
*these should be squat*
Every 1:30 for 9:00 (6 sets)
stay around 60-65% to work on form today
dial in technique and positions

WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls

30 sit ups
20 cal row
15 push ups
15 slam balls

20 sit ups
10 cal row
15 push ups

15 slam balls

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.28.2022

WOD
"Save It"

8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups

immediately following the AMRAP

take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster

Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans


WOD
"Save It"

8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups

immediately following the AMRAP

take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.05.2022

WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans

Strength
8 sets
clean + hang clean + jerk
set 1-2 @60%
set 3-4 @ 70%
set 5-6 @ 75%
set 7-8 @ 80%


WOD
"The Thing Is..."
For Time
2 rounds
200 feet weighted carry- choice object, sandbag, KB, DB, farmer carry handles
50 landmine twist (25/side)
40 landmine Z-press (20/side)
30 landmine upright rows (15/side)
10 landmine Turkish sit ups (5/side)

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