workout of the day

Teresa Briest 10/20/25 Teresa Briest 10/20/25

10.20.2025

Strength
6:00 EMOM
3 weighted pull ups or 3 unweight strict pull ups

WOD
"The Rusty Nail"
32:00 EMOM
min 1- 13/10 cals bike
min 2- 10 TTB or GHD sit ups
min 3- 13/10 cals row
min 4- * odd rounds- 8 DB burpee deadlifts
even rounds- 8 single arm devil's press

Teresa Briest 10/18/25 Teresa Briest 10/18/25

10.18.2025

WOD
"Double Shot"
with a partner
Part One
5 rounds for time each person
2 muscle ups/C2B pull ups/strict pull ups
3 power snatch 135/95
4 burpees over the barbell
5 C2B pull ups/pull ups/ring rows
then
Part Two
5 rounds for time
10 cals bike each person
5 synchro clean & jerks 135/95

Teresa Briest 10/17/25 Teresa Briest 10/17/25

10.17.2025

Strength
Deadlifts
6 sets of 2 reps @ 80-85%

WOD
"Lord with Vanilla Beans"
3:00 AMRAP
11/8 cal row
10 bench press 135/85 RX+ 155/105
rest 2:00
20 Turkish get ups 50/35 (time cap on this part is 10:00)
rest 2:00
3:00 AMRAP
11/8 cal bike
10 TTB

Accessories
2-3 sets
20 second/side Copenhagen plank
10/side landmine twist

Teresa Briest 10/16/25 Teresa Briest 10/16/25

10.16.2025

Strength
every 2:00 x 8 sets
clean lift off + clean pull + power clean + push jerk
set 1-3 @65-70%
set 4-6 @70-75%
set 7-8 @75-80%

WOD
"Ghost in the Machine"
10 rounds for time
30 DUs
4 strict pull ups
every 2:00 starting at 0:00 complete 1 rope climb or 2 BMU

Teresa Briest 10/15/25 Teresa Briest 10/15/25

10.15.2025

Strength
Test your max front squat

or

Accessories
3- 4 sets
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
about 21:00 for everyone to finish if you have 3 people per bike
"Swish"
(3 people per bike)
Person A starts at 0:00. Person B at 1:30. Person C at 3:00. Then A starts again at 4:30.
4 rounds each for calories
1:00 bike for cals
:15 rest
:15 bike for cals
Rest 3:00

Teresa Briest 10/14/25 Teresa Briest 10/14/25

10.14.2025

Strength
Test your max front squat

Accessories
A. banded hamstring curls x 20 reps
B. standing hip flexor pull throughs x 10 each side
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C. hollow hold x 30 seconds

WOD
"Mr. Perfect"
For time
10-8-6-4-2 HSPU
2-4-6-8-10 Power cleans 155/105
time cap 8:00

Teresa Briest 10/13/25 Teresa Briest 10/13/25

10.13.2025

Strength
bench press
5 sets of 5 reps @ 60%

WOD
"Doppelganger"
20:00 AMRAP
50m reverse sled drag- add 2/1 plates to big sled
100 feet sandbag bearhug carry -pick a black sandbag
16 single arm DB thrusters 50/35 35/25
400m run