workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

11.23.2021

WOD

"Simple Task"

2 rounds

10 power snatch 155/105

12 bar facing burpees

Rest 3:00

2 rounds

10 power snatches 115/85

12 bar facing burpees

Warm up

3 sets

1:00 cardio

10 PVC platter squats

10 PVC Cuban press

5 PVC sotts press

10 Cossack squats (5 each side)

5 deep squat progressions


Strength

back squats

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%


WOD

"Simple Task"

2 rounds

10 power snatch 155/105

12 bar facing  burpees

Rest 3:00

2 rounds

10 power snatches  115/85

12 bar facing burpees



Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.18.2021

WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.15.2021

Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers

Warm Up
3 sets
10 each side banded lateral walks
10 each way banded monster walks
20 seconds banded squats
5 each side curtsy lunges
5 each side low Cossack squats
5 each side weighted (light) step ups


Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers

Post WOD
fatigue core
3 sets
30 seconds hollow rocks
rest 20 seconds
15 DB side bends each side https://youtu.be/gf6ot6IsJnI
15 ring body saw https://youtu.be/3uaxHCDiXJA
rest as needed

AND

fatigue grip
DB farmer carry 3 x 150 feet
DB suitcase carry 2 x 150 feet- switch sides at 75 feet
DB overhead carry 3 x 150 feet- this is with two dumbbells

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.10.2021

Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press

2 rounds:
200 row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side

Primer
2 sets
5 each side KB RDL @3X01
10 feet elevated glute bridges
10 each side quadruped shoulder taps with a 3 second pause

Strength
Back squats
3 reps @ 65%
1 rep @ 80%
3 reps @ 70%
1 rep @ 85%
3 reps @ 75%
1 rep @ 90%
3 reps @ 80%
1 rep @ 92%



Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.04.2021

WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Warm Up
3 Sets - Not for Time

10 Step Death March- lighter DBs each hand

50 feet Lateral Banded Walk (25 feet/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Strength- super set
3 times through- rest after each super set
A. DB rear foot elevated split squats x 5/leg- light
B. back squats 3 x 10 reps@ 45-50% unbroken


WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats


Post WOD

For Quality
100 banded pull aparts
100 straddle leg lifts- in straddle position, hands in the middle of the legs on the floor, lift straight legs up and down
100 prone snow angels

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

11.02.2021

WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans

Warm up
2 sets
hamstring march x 10 steps each side
10 skaters each side
MB hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
warm up reps
4 @ 60%
3 @ 70%
2 @ 80%
climb the stairs to strongville
1-2-3-4-5 reps @ 85%


WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans

Read More
Daily WOD Teresa Briest Daily WOD Teresa Briest

10.29.2021 Girl Party Tonight 5:30

WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

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


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

Read More