workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

05.28.2021

WOD
"LFG!"
sprint then jog
6 rounds
25m sled push - weight of sled close to body weight
7 x wreck bag clean + lunge right + lunge left
5 x burpee over the wreck bag
Jog 400m
*each round should be 100% effort with your active recovery as the 400m jog*
**record each round**

Warm Up
2 sets
100 single unders
12 landmine single arm upright row/side https://youtu.be/8GBibrvgQEo
12 landmine meadow row/side https://youtu.be/e-c4gMcqdyw
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Mobility
2 sets
A. banded Ws x 15 reps
B. banded external rotation and press x 10/side
C. full can exercise x 20 reps- use lighter DBs
D. full can with one arm holding the extended position while the other arm moves up & down x 10/arm
https://www.youtube.com/watch?v=7R-cZYyhtI0
2:43 is the banded W
4:21 full can
9:00 external rotation



Strength- upper body skill work
3 rounds- alternating
30 second handstand hold against the wall
6 reps of box HSPU- try 20/24 or 30" box

then...
2 sets on each side
KB Complex =
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Kneeling Presses
*get up to feet
3 Standing Press
*back down
https://www.instagram.com/p/CI34onPlvdn/


WOD
"LFG!"
sprint then jog
6 rounds
25m sled push - weight of sled close to body weight
7 x wreck bag clean + lunge right + lunge left
5 x burpee over the wreck bag
Jog 400m
*each round should be 100% effort with your active recovery as the 400m jog*
**record each round**


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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.14.2020

WOD
"Favorite"
5 rounds for time
10 devil's press 50/35 35/20
10 box jumps 24/20"
200m recovery jog
*sprint the work in the gym and use the run as active recovery*

Warm Up
2 rounds
100 single unders
12 landmine single arm upright row R https://youtu.be/8GBibrvgQEo
12 landmine single arm upright row L
12 landmine meadow row R https://youtu.be/e-c4gMcqdyw
12 landmine meadow row L
12 goblet landmine row https://youtu.be/fzDlB_l0QYA



Glute Set
3 Sets - .
🍑 10 glute bridges -
🍑 10 donkey kick backs per leg
🍑 10 single leg glute bridges per leg
🍑 10 clam shells per side 
use a mini-band if you have one
https://www.instagram.com/p/B-Iy3ksptdM/



WOD
"Favorite"
5 rounds for time
10 devil's press  50/35  35/20
10 box jumps  24/20"
200m recovery jog
*sprint the work in the gym and use the run as active recovery*


Core Finisher
In tabata timing
One round = 2:00
3 sets - rest as needed after each set
20 seconds star plank right  10 seconds rest
20 seconds hollow hold   10 seconds rest
20 seconds star plank left   10 seconds rest
20 seconds hollow hold   10 seconds rest

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