workout of the day

Teresa Briest 1/20/22 Teresa Briest 1/20/22

0.20.2022

Cardio EMOM
20:00
min 1- 20 seconds power snatch 75/55 45/35
min 2- 20 seconds bar facing burpees
min 3- 20 seconds thrusters 75/55 45/35
min 4- 20 seconds box jumps 24/20"
min 5- rest

Warm Up
6:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds

*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans

Gymnastics Skill Work- choose A or B
A. Double unders

calf eccentrics 2 sets of 10 reps- lift up with 2 feet, lower with one foot on a bumper plate
jumps to a target consistently achieving 3-4" off the ground x 30 seconds
jump double clap drill x 30 seconds- keep body tall and jump off the balls of feet.

repeat 2 & 3 for 5 rounds, then 10:1 single unders to DUs x 2:00 practice. You will do 10 singles into 1 double under

B. Bar muscle up drills

overhead opener stretch x 1:00 https://youtu.be/Q6zZB48fTVg
standing hollow body banded lat pull downs
Jump out of the pool drill from the floor on racked bar and then from a box to the high bar
1. https://www.instagram.com/p/CMfHxynHsN-/
2. Arch under the bar jump to support- great explanation of this drill above with video https://youtu.be/bibf3sF_npg
On a racked barbell, use a green band and practice hips to bar. First practice the hips coming to the bar using straight arms. Then practice the hips to bar with the transition over the bar. Watch the video on the transition. Banded bmu transitions- racked bar https://www.instagram.com/p/CYpBUD0JBpo/
Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition. Keep your arm straight and press down on the bar. https://www.instagram.com/p/CYpBUD0JBpo/

Cardio EMOM
20:00
min 1- 20 seconds power snatch 75/55 45/35
min 2- 20 seconds bar facing burpees
min 3- 20 seconds thrusters 75/55 45/35
min 4- 20 seconds box jumps 24/20"
min 5- rest

Teresa Briest 8/17/21 Teresa Briest 8/17/21

08.17.2021

Wobbly Legs

80 Double Unders

Run 400m

20 KB Front Rack Walking Lunge 35/26 each hand

60 Double Unders

Run 300m

16 KB Front Rack Walking Lunge

40 Double Unders

Run 200m

12 KB Front Rack Walking Lunge

20 Double Unders

Warm up

2 sets

single unders x 50 reps

single arm DB Overhead squat x 10/side

suitcase carry x 50'/side

Mobility: SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here)

1. knee to chest with other leg straight out x 30 sec/side

2. lying on floor number 4 stretch x 30 sec/side

3. prone quad stretch x 30 sec/side

4. multi-planar hip flexor stretch x 5 reps each angle/side

WOD

Wobbly Legs