workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

02.28.2023

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

Strength

Back Squats

5 reps @60%

3 reps @ 70%

2 reps @ 80%

2 sets of 4 reps @ 75%

 

WOD

 "Quest"

25 Reverse Lunges 

25 Deadlifts 185/125  135/95

20 Bar-Facing Burpees

20 Power Cleans 155/105  115/75

15 Sit Ups

15 Front Squats  135/95  95/65

10 Ring Rows

10 Push Jerks  95/65 75/55

5 Pull-ups or bar muscle ups 

5 Thrusters 95/65  75/55

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.24.2023

WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row

Primer
2 rounds for quality
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
10 slant board squats


WOD
"Sweat Fest"
Every 4:00 for 24:00
10 cals bike
20 air squats- on the even rounds
10 sit ups- on the odd rounds
15 cals row

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Daily WOD Teresa Briest Daily WOD Teresa Briest

01.11.2023

WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans

Rest 3:00

Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups

Warm up
2 rounds
Cardio 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
 Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side




Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band 
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps
 
 
 
Strength
Hip thrusts
4 x 8 reps @75-85% DL max


WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans

Rest 3:00

Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.29.2022

WOD
"Over and Out"
2 Rounds for time
150 feet dual OH carry 35/25
400m row
50 KB swings 53/35
400m row
150 feet dual OH carry 35/25
Rest 2:00

Warm up
2 rounds
200m row or ski
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)
 
 
Gymnastics Conditioning
Every 3:00 for 15:00
2 wall walks + 20 sit ups

advanced version
3 wall walks + 30 sit ups

WOD
"Over and Out"
2 Rounds for time
150 feet dual OH carry 35/25
400m row
50 KB swings 53/35
400m row
150 feet dual OH carry 35/25
Rest 2:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.26.2022

WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30

Warm Up
2 rounds
10 cals row or 8 cals bike
20 banded pull aparts
10 dual DB high pull to press https://youtu.be/ux3Mwsa_KoU
15 DB bench pull overs https://youtu.be/owr5y-s6-Qk

Primer- with green mini-band
10 each side lateral leg raises
10 forward and back monster walks
10 air squats
10 each side quadruped fire hydrants
10 each side quadruped kick backs



Strength- back squats
5 sets of 2 reps @ 80%
then
one set of max reps @70%

WOD
"Field Goal"
3 rounds for time
30 sit ups
20 push ups
10 deadlifts 185/125
100m farmer carry 50/35 40/30

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.11.2022

WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest

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




Strength
Strict press
4 sets of 3 reps @ 75%


WOD
"Max Out"

20:00 EMOM
max reps at each station- transition time and work time all included in the 1:00
min 1- push press 115/75 95/65 75/55
min 2- sit ups
min 3- battle ropes
min 4- tire flips
min 5- rest

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.04.2022 7,8 or 9am classes today

Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20

Warm Up
2 sets

1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%



Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20

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