workout of the day

Teresa Briest 10/6/25 Teresa Briest 10/6/25

10.06.2025

Annunciation WOD
25:00 AMRAP
800m run
27 sit ups
8 power cleans 155/105 115/85 95/65
10 deadlifts
21 box jumps 24/20"

25:00 for the year
800- for 8th month
27- for the day
8- Fletcher's age
10- Harper's age
21- others injured

Teresa Briest 10/4/25 Teresa Briest 10/4/25

10.04.2025

WOD
"Monster Tones"
with a partner
2 rounds for time or 35:00 time cap
60 cals bike
40 C2B pull ups
40 cals bike
60 deadlifts 185/125
20 cals bike
20 bar muscle ups
rest 3:00

Teresa Briest 10/3/25 Teresa Briest 10/3/25

10.03.2025

Strength
Snatch
Every 1:30 x 4 sets
2 hang snatch @ 70-75%

Every 2:00 x 4 sets
1.1 snatch @ 75-80%

Every 1:30 x 3 sets
3 snatch pulls @ 90-100%

WOD
"Fuzzy"
15:00 AMRAP
25 wall balls 20/14
50 feet handstand walk or 3 around the worlds on a box or 3 wall walks
75 DUs or 150 singles

Teresa Briest 10/2/25 Teresa Briest 10/2/25

10.02.2025

Strength
Every 2:00 x 4
Deadlifts
4 sets of 4 reps @ 75-85%

Accessories
A. barbell hip thrusts x 10 reps @ 21X1 RPE 7/10
rest 1:00
B KAS glute bridge x 30 seconds ideally at the same weight as the hip thrusts
https://youtu.be/Ejdwjc49icY

WOD
"Duck Duck Goose"
For Time
Run 200m
20 box jump overs 24/20"
Run 400m
15 box jump overs 24/20"
Run 800m
10 box jump overs 24/20"

Teresa Briest 10/1/25 Teresa Briest 10/1/25

10.01.2025

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans (pull under)

Strength
3 sets of tall clean + clean sotts press @ 20-30%

Every 90 seconds x 3 sets
hang power clean + thruster @ 55-60%

Every 1:00 x 4:00
power clean- build to wod weight

WOD
"Triple Sunshine"
For Time
3 rounds of
4-3-2-1
power cleans
*gymnastics
weight by round
RX 155/105 165/115 185/125
INT 115/85 135/95 155/105
SC 75/55 95/65 115/75
*gymnastics by round
HSPU/TTB/Muscle ups- ring or bar

Teresa Briest 9/30/25 Teresa Briest 9/30/25

09.30.2025

Strength
Push Press deload
Every 1:15 x 5 sets
3 reps @ 50-60% of your 3 RM

WOD
"Juice Machine"
5 rounds for time
3 power cleans + 3 front squats + 3 shoulder to overhead 135/95 115/75 95/65
10 lateral burpees over barbell

Teresa Briest 9/29/25 Teresa Briest 9/29/25

09.29.2025

Strength
Front squat deload
Every 2:00 x 4 sets
3 reps @ 55-60% at 21X1 tempo

WOD
"Mornin' Delight"
5 rounds for quality
100 feet farmer carry heavy
50 feet suitcase walking lunges 50/35 35/25
5 reps death drop to broad jump

Accessories
3 sets
A. banded pallof twist x 10 per side
B seated banded knee tucks x 15 reps
https://youtu.be/RQ9MRSTfR0M