workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

11.22.2021

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.

Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs




strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

01.30.2020

WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side  50/35   35/20
min 3- 30 second table top hold 
min 4- 250/220m row
min 5- 8 DB step ups  50/35   35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet


Post WOD:  core
3x

:30 Hollow Hold

10 Hollow Rocks

10 V-ups

3 rounds at warm up pace
200m row or bike
12 goblet curtsy squats (6 each side) https://www.youtube.com/watch?v=xClhGjz7p0A
12 clamshell planks (6 each side)- hold for :03 at the top of each rep https://www.youtube.com/watch?v=Jpy5PZTFVYw
One round of the kip cadence- 2 kip swings + 2 tuck ups + 2 TTB


Mobility: Prime the Glutes https://www.instagram.com/p/BmwtGtUnhn1/

Do 1 set x 10 reps of each
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side  50/35   35/20
min 3- 30 second table top hold 
min 4- 250/220m row
min 5- 8 DB step ups  50/35   35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet


Post WOD:  core
3x

:30 Hollow Hold

10 Hollow Rocks

10 V-ups

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

12.27.18

WOD 12:00 EMOM
min 1: 45 seconds of seated sled pulls- add 2-3 plates to the small sleds
min 2: 15 wall balls 20/14
min 3: 10 burpee ball slam- stand up from your burpee while grabbing your slam ball and then throwing it to the floor. Then finish your burpee and repeat.

Warm Up
2:00 row or bike

2 easy rounds of:
7 box step downs
7 ring rows
4 inchworms
4 Cossack lunges each side
4 Kip swings


WOD 12:00 EMOM
min 1: 45 seconds of seated sled pulls- add 2-3 plates to the small sleds
min 2: 15 wall balls 20/14
min 3: 10 burpee ball slam- stand up from your burpee while grabbing your slam ball and then throwing it to the floor. Then finish your burpee and repeat.


Clean Technique Warm-Up
(5 reps of each, two times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk


Skill: cleans- 6 sets

1 rep pause power clean + 1 power clean
3 pauses: knee, mid thigh, and receiving position
60%
65%
70%
70%
75%
75%
then...
3 sets of 2 reps clean pull
80%, 85%, 90%

Read More