workout of the day

Teresa Briest 10/9/20 Teresa Briest 10/9/20

10.09.2020

WOD
"Fibonacci Triad"
For Time
Buy In 800m Run
1-1-2-3-5-8-13-21
power cleans 115/75 95/65 75/55 or use DBs
front squats
TTB
Cash Out: 800m Run

Warm Up

https://www.instagram.com/p/CC_f2I5FDgk/
3 Sets
1. Half-Kneeling Plate Halo x 8/knee
2. Single Arm Plate Bent Over Hip Row x 8/arm
3. L Plate Floor Press x 8 reps
4. Weight Plate L Crunch x 8 reps
5. Plate Russian Twist x 24reps (12/side)

Primer:
3 sets- starting with an empty barbell and adding load each round
2 tall cleans
2 hang power cleans
2 power cleans

1 Kip cadence complex: 2 kip swings+ 2 knees to chest + 2 TTB with straight legs

WOD
"Fibonacci Triad"
For Time
Buy In 800m Run
1-1-2-3-5-8-13-21
power cleans 115/75 95/65 75/55 or use DBs
front squats
TTB
Cash Out: 800m Run

Arm Pump Finisher

3 Sets

12-15 KB Horn Curls https://youtu.be/YzTfq9VaQKs

12-15 Tall Kneeling KB Horn Tricep Extensions https://youtu.be/qRnzxoKhCVU

12-15 KB Crush Grip Floor Press https://youtu.be/ZqLIdM2xdTE

rest as needed between sets and movements

Teresa Briest 9/28/20 Teresa Briest 9/28/20

09.28.2020

WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat

Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Warm up
3 sets
5 barbell deadlifts
5 barbell hang power cleans
5 barbell strict presses
5 yoga push ups
50 single unders or run 100m

Mobility
Shoulders- 10 reps of each for 2 rounds
https://www.instagram.com/p/CERti3FJf51/
A. Z- press external rotations
B. Banded Z-press
C. Z Face pull Y press

Strength
3 sets
A. segmented clean deadlift @3131- pauses on the way up at knee and mid-thigh, 3 sec descend x 8 reps
B. half kneeling barbell press @20X2 x 4-5 reps/knee
resting around 75 seconds between sets