workout of the day

Teresa Briest Teresa Briest

09.16.2024

WOD
"Apple Crisp"
45/30 cals bike
4 rounds
6 power cleans 155/105
6 burpee pull ups
45/30 cals row

Every 2 minute, for 12 minutes (6 sets of):
Hang Power Clean + Power Clean
youtu.be/dew7i7D5Qaw
youtube.com/watch?v=f7lYcGuV9ac

*Drop and reset between movements.

Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%

%'s off your 1RM power clean.
 
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 61%
Set 2: 2 Front Squats @ 71%
Set 3: 1 Front Squat @ 81%
Set 4: 2 Front Squats @ 71%
Set 5: 1 Front Squat @ 81%
Set 6: 1 Front Squat @ 86%
 
WOD
"Apple Crisp"
45/30 cals bike
4 rounds
6 power cleans 155/105
6 burpee pull ups
45/30 cals row

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Teresa Briest Teresa Briest

09.14.2024

Tangletownn Classic today 8am.

No classes.

Tangletown Classic

WOD one will begin at 8am

Join us in cheering for our athletes!

All classes are cancelled today and tomorrow.

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Teresa Briest Teresa Briest

09.13.2024

WOD
"Flower Petals"
12:00 EMOM
10/8 cals bike
max burpee box jump overs 24/20" 

*you are allowed to take one minute off if you like
*score is total reps of burpee box jump overs

Strength
Every 2 minutes, for 12 minutes (6 sets of):
Hang Power Clean + Low Hang Power Clean
youtu.be/dew7i7D5Qaw
youtu.be/ii_rjKrKnhI

*Drop and reset, or hang on, your choice.

Set 1: 62.5%
Set 2: 67.5%
Set 3: 72.5%
Sets 4-6: 75+%

%'s off your 1RM power clean.
 
then...
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 58%
Set 2: 2 Front Squats @ 68%
Set 3: 1 Front Squat @ 78%
Set 4: 3 Front Squats @ 68%
Set 5: 2 Front Squats @ 78%
Set 6: 1 Front Squat @ 88%
 
 
 
WOD
"Flower Petals"
12:00 EMOM
10/8 cals bike
max burpee box jump overs 24/20" 

*you are allowed to take one minute off if you like
*score is total reps of burpee box jump overs

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Teresa Briest Teresa Briest

09.12.2024

WOD
"Dead Stop"
4 rounds for time
Run 600m
*5 deadlifts 225/155  165/115  155/105
*add 5 reps each round to the deadlifts
*or do power cleans if you are doing the Classic on Saturday 115/80 95/65  75/55

Strength
Super Set x 3
A. 8 per side RFESS @20X1
B. 10 per side MB lateral throws
then
Super Set x 3
C. 5 per side Landmine Hack squats @30X0  https://youtu.be/MdYqhUKWLIE
D. 20-30 second hollow hold



WOD
"Dead Stop"
4 rounds for time
Run 600m
*5 deadlifts 225/155  165/115  155/105
*add 5 reps each round to the deadlifts
*or do power cleans if you are doing the Classic on Saturday 115/80 95/65  75/55

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Teresa Briest Teresa Briest

09.11.2024

WOD
"Long Haul"
32:00 EMOM
min 1-2:  30/24 cals row
min 3: 5 box jumps 30/24" + 10 DB bench press 50/35  35/20
min 4-5: 24/18 cals bike
min 6: 10 ground to overhead or hang power snatch 95/65  75/55
min 7: 20 sit ups
min 8: 3 rope climbs
 
have people start at minute 1/2 OR minute 4/5 OR minute 6 OR minute 7

WOD
"Long Haul"
32:00 EMOM
min 1-2:  30/24 cals row
min 3: 5 box jumps 30/24" + 10 DB bench press 50/35  35/20
min 4-5: 24/18 cals bike
min 6: 10 ground to overhead or hang power snatch 95/65  75/55
min 7: 20 sit ups
min 8: 3 rope climbs
 
have people start at minute 1/2 OR minute 4/5 OR minute 6 OR minute 7

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Teresa Briest Teresa Briest

09.09.2024

WOD
"Slinging"
Every 5:00 x 3 sets
400m run
2 strict pull ups
4 TTB
25 DUs

Strength
Super Set x 3
A. hamstring banded curls x 15   https://youtu.be/yJMdgnhtKgI
B. DB high pulls x 10/side @20x1

Super Set x 3
C. Landmine RDLs x 10/side @20X1
D. banded hollow lat pull downs x 12-15 reps


WOD
"Slinging"
Every 5:00 x 3 sets
400m run
2 strict pull ups
4 TTB
25 DUs

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Teresa Briest Teresa Briest

09.10.2024

WOD
"Snatch This Up!"
By round snatch load: 60-65-70%  OR 65-70-75%

3 SETS at moderate effort -record each set for time and load-
300m Row
3 Snatches
200m Row
2 Snatches
100m Row
1 Snatch
*snatch can be power or squat
Rest 3min in-between Sets

WOD
"Snatch This Up!"
By round snatch load: 60-65-70%  OR 65-70-75%

3 SETS at moderate effort -record each set for time and load-
300m Row
3 Snatches
200m Row
2 Snatches
100m Row
1 Snatch
*snatch can be power or squat
Rest 3min in-between Sets

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