workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

08.26.2022

Singled Out

For Time

50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 DB Box Step Ups 24/20"
50 Single Arm DB Thruster

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10

Warm Up

2 sets
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups


Primer
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3 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
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid bodylines


Strength
Strict Press 3 sets of 3 reps @80%



Singled Out

For Time

50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 Box Step Ups 24/20"
50 Single Arm DB Thruster

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10

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Daily WOD Teresa Briest Daily WOD Teresa Briest

12.05.2021 Swim WOD

18:00 AMRAP

30 Alternating DB snatch

50 yard swim

20 single DB thrusters

100 yard swim

10 each side DB curls

150 yard swim

Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie

Swim Chipper

18:00 AMRAP

30 Alternating DB snatch

50 yard swim

20 single DB thrusters

100 yard swim

10 each side DB curls

150 yard swim

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.15.2020

"Flinstones"
12:00 AMRAP
8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate


Squatober Day 3

Strength

Back squat 5 reps @ 60,65,70,70,70%




WOD
"Flinstones"
12:00 AMRAP

8 alternating DB snatch 50/35 35/20
16' DB single arm overhead walking lunges right side
8 HSPU or box piked hspu
16' DB single arm overhead walking lunges left side


Cool Down
1:00 seated forward fold
1:00 heel sit
  :30 table top hold


At Home: abs
Three sets of:
20 seconds of V-Ups x Max Reps
10 seconds Rest
20 seconds of Hollow Rocks x Max Reps
10 seconds Rest
20 seconds of Flutter Kicks x Max Reps
10 seconds Rest

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