workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

05.05.2023

WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75  95/65 75/55
50 ring rows
1200m run

Strength
3 sets
Landmine Turkish sit ups x 8/side
Landmine clean & jerk x 8/side
 https://youtu.be/bZRXZZXOEdQ 



Running warm up
1. rocking ankle mobilization x 6-8  reps  each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
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WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75  95/65 75/55
50 ring rows
1200m run

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.30.2022

WOD
"Iceman"
3 sets
9-6-3
pull ups
shoulder to overhead 135/95 115/75 95/65
rest 2:00 between sets

RX + 12-9-6-3 reps

Warm Up https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Strength
Super set -3 rounds
landmine single arm press x 8/side @2X11
landmine press out x 8/side
landmine Turkish sit ups x 8/side
rest as needed

WOD
"Iceman"
3 sets
9-6-3
pull ups
shoulder to overhead 135/95 115/75 95/65
rest 2:00 between sets

RX + 12-9-6-3 reps


Accessory Training
60s Challenge All Posts • Instagram
3 sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
20 Banded Upright Rows

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.01.2021

WOD

Re-Test 3

sprint test

row 250/225m

10 burpees over the rower

10 KB swings 53/35

10 burpees over the rower

row 250/225m



Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms



Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side


Strength

Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)

You should build load across sets starting at a lighter load

 

 WOD

Re-Test 3

sprint test

row 250/225m 

10 burpees over the rower

10 KB swings  53/35

10 burpees over the rower

row 250/225m


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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.06.2021

WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles

Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges


Strength
3 sets

landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1

landmine Turkish sit ups/side x 8

banded hamstring curls x 20


WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles



Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.03.2021

WOD
"Waiting Room"
3 sets- not timed
30m sled push- get sled to be right around your body weight (sled weighs 103#)
14 landmine push press Right
12 landmine snatch high pull Right
10 landmine Turkish sit ups Right
30m sled push
14 landmine push press Left
12 landmine snatch high pull Left
10 Turkish sit ups Left
rest 1:00-2:00
*30m- just past the yellow pylons which is 25m
**record your weight on sled and weight on landmine

Warm Up
600m jog
Switch lunges x max reps in 30 seconds/rest 30 seconds x 2 sets https://youtu.be/J5ZMs2WKIl0
squat flow x 1 round with 5 reps each
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel


Mobility
banded ankle distraction x 45 seconds each side
calf raises x 20 reps @11X1
anterior tibialis raise x 20 reps https://youtu.be/uUcthh4P8Z0



Strength
Front Squat- tempo
4 sets of 5 reps @5151
pick a starting weight as we are doing these for several weeks
weight needs to be one you can keep tempo with and still have a little challenge

WOD
"Waiting Room"
3 sets- not timed
30m sled push- get sled to be right around your body weight (sled weighs 103#)
14 landmine push press Right
12 landmine snatch high pull Right
10 landmine Turkish sit ups Right
30m sled push
14 landmine push press Left
12 landmine snatch high pull Left
10 Turkish sit ups Left
rest 1:00-2:00
*30m- just past the yellow pylons which is 25m
**record your weight on sled and weight on landmine

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.30.2021

WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist
40 landmine Z press (20/arm)

30 landmine Turkish sit ups (15/arm)
20 each side landmine snatch high pull

Rest 90 seconds between rounds

Warm Up
2 rounds
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00

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