workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

09.26.2023

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

Toes to bar skills- follow the steps below after watching the video


https://www.instagram.com/p/B2qU2QHgG3x/
 

  • kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps

  • kip shape drill with a band x 5-8 reps 

  • kip swings x 5 reps- no assistance 

  • knee raise drill from box x 10 reps

  • toes to PVC pipe for targe




Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats  150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run

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Daily WOD Teresa Briest Daily WOD Teresa Briest

03.31.2022

WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35

*record reps*

Warm up
2 sets
1:00 row
20 banded lat pull downs
10 DB strict press
10 DB windmills



Lats to Fly
20 reps prone PVC lift offs
then
3 sets
A. 10 x hollow rower sliders- begin in hollow body, feet on the seat of the rower, and open and close shoulders to gain movement. Do NOT bend or pike at hip or sage in the middle. Fingers spread and hands turned about 5-10 degrees

B. 10 x hanging active shrugs for pull up strength- full grip on the pull up bar, hands just outside the shoulders. Active means create space between our ears and our shoulders by pulling the bar down. Ribs are tucked.


Strength
3 sets of 8 reps seated Z-press
3 sets of 8 reps each side DB curls



WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35

*record reps*

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Daily WOD Teresa Briest Daily WOD Teresa Briest

11.27.2021 Partner WOD

WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"

Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings




WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"


Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB

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