workout of the day

Teresa Briest 8/2/25 Teresa Briest 8/2/25

08.02.025

Mobility for deadlifts
1. 5 downdog to tall plank
2. 10 each direction leg swings (forward/backward, side to side)
3. 5 each side knee hug to chest out to a Cossack squat

WOD
"Walking Dead"
with a partner
3 rounds for time- split reps however, run together
10 wall walks
20 deadlifts 225/155 185/125 155/105
40 TTB
200m run together

Teresa Briest 8/1/25 Teresa Briest 8/1/25

08.01.2025

Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds

Primer
A. 2 x 3 hang power cleans + 2 front squats + 1 jerk @ 50%-60%
B. 3 x 2 hang power cleans + 1 front squats + 1 jerk @ 65%-70%

WOD
"Grace"
30 clean and jerks for time
135/95 115/75 95/65

Teresa Briest 7/31/25 Teresa Briest 7/31/25

07.31.2025

Strength
Find your one rep max strict press

Warm Up for Deadlifts
2 sets
6 Russian baby makers
3/side deep squat thoracic rotations
8 barbell bent over rows
15 KB swings

Deadlift
12 reps @ 70-75%
rest 2:00
8 reps @ 75-80%
rest 1:30
3 reps @ 80-85%

WOD
"Red, White, and Brew"
4 rounds for time
100 feet sandbag carry 150/100/70
2 rope climbs- try one legless for a spicy challenge
Rest 1:00

Teresa Briest 7/30/25 Teresa Briest 7/30/25

07.30.2025

Strength
Find your 5 RM back squat

Strength
A. snatch balance
4 sets of 2 reps building to your 70-75% snatch

B. hang snatch singles
set 1-2 @60%
set 3-4 @70%
set 5-8 @ 75-80%

WOD
"In the Shadows"
3 rounds for time
12 DB deadlits
9 DB front squats
6 DB jerks
dual DBs 50/35. 35/25

Teresa Briest 7/29/25 Teresa Briest 7/29/25

07.29.2025

Strength
Find your 5 RM back squat

WOD
"Brainbox"
3 rounds
13/10 cals row
10 thrusters 115/75 95/65 75/55
then
3 rounds
10/8 cals bike
10 wall balls 20/14

Teresa Briest 7/28/25 Teresa Briest 7/28/25

07.28.2025

Mobility
A. 8 each side off set cat/camels
B. 8 each side thread the needle
C. 8 each side shoulder airplanes then progress to a single arm shoulder airplane for 4 more each side
https://www.instagram.com/p/C7zJ6ByMa2V/

Strength
Find your 1 RM strict press

WOD
"Just for Kicks"
5 rounds for time
45 DUs or 90 singles
10 TTB
5 power cleans 155/105 115/85 95/65

Teresa Briest 7/26/25 Teresa Briest 7/26/25

07.26.2025

WOD
"Swing"
With a partner for time
run 200m together
10-8-6-4-2
overhead squats each person 115/75 95/65 75/55
synchro burpees over the bar
synchro TTB

*each round starts with a 200m run followed by the reps you are on. Each person completes the reps of overhead squats one at a time then the team moves onto the synchro stuff. Burpees need to be together on the floor. TTB needs to be together at the bar with feet touching at the same time.