workout of the day

Teresa Briest 9/29/23 Teresa Briest 9/29/23

09.29.2023

WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps

Strength
Front Squats
5 x 5 reps
1 tempo front squat @ 3211 + 4 front squats @ 75-80%

WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps

Teresa Briest 9/20/23 Teresa Briest 9/20/23

09.20.2023

WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs

Strength
Front Squats
5 x 5 reps @ 74-77%
2 front squat @ 3211 + 3 front squats

WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs

Core
3 sets
14 KB/DB tall plank pull throughs
14 tall kneeling KB around the world https://www.instagram.com/p/CgZ5pyWgv0K/ (2nd movement)
14 each side KB flutter kicks (5th movement in video)- be in a hollow position

Teresa Briest 8/29/23 Teresa Briest 8/29/23

08.29.2023

WOD

"Roped In"

12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round

Strength
5 x 5 reps front squats
3 tempo squats @2211 + 2 front squats @ 72-75%

WOD

"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round

Teresa Briest 8/24/23 Teresa Briest 8/24/23

08.24.2023

WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95

Strength
Test max back squat OR
5 sets of 5 reps
3 tempo front squats @ 2211 + 2 front squats
@70-73%

WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95

Teresa Briest 8/2/23 Teresa Briest 8/2/23

08.02.2023

WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00

Strength
Tempo Front Squats- 5 sets
4 reps tempo front squats @ 2211 + 1 rep front squat @64-68%

WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00

Teresa Briest 7/21/23 Teresa Briest 7/21/23

07.21.2023

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs

Strength
Tempo front squats
5 sets of 5 reps @2211 60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs

Teresa Briest 7/10/23 Teresa Briest 7/10/23

07.10.2023

A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%

B. 3 sets of power clean + clean + jerk @72-78%

C. 5 sets of
clean + jerk @82%+
build load while maintaining form

Strength
Tempo front squats
5 sets of 5 reps @ 60% with tempo 2211

A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%

B. 3 sets of power clean + clean + jerk @72-78%

C. 5 sets of
clean + jerk @82%+
build load while maintaining form

Finisher- 3 sets, you pick load

A. KB halo + Cossack x 8 on right and 8 and left
B. KB swing to a goblet hold, then curtsy lunge x 8 each side