workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

07.018.2023

WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95  115/75  95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14

then take 5:00 to find your heavy power clean

Strength
back squats  (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%


WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95  115/75  95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14

then take 5:00 to find your heavy power clean

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.04.2023 7,8,9am Only

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.05.2023

WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115  135/95  115/75
10 lateral burpees over bar
5 BMU
5 power cleans 
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar 
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean

Strength
Front Squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then max reps @55%

WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115  135/95  115/75
10 lateral burpees over bar
5 BMU
5 power cleans 
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar 
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.08.2023

WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105  135/95  115/75
10 alternating pistol squats or progressions

Strength
Wendler week 1, cycle 3
Strict press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
 
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105  135/95  115/75
10 alternating pistol squats or progressions

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.02.2023

WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75

Strength
Wendler week 4 cycle 2
Deload 
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.11.2023

WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95

4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105

4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125

4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135

Strength
Wendler week 1 round 2
Deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95

4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105

4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125

4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.08.2023 Team of 3

WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans  135/95
30 HSPU

1500m row
40 wall balls
30 power cleans  155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU

WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans  135/95
30 HSPU

1500m row
40 wall balls
30 power cleans  155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU

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