WOD: Sun 09.10.2023 “Subliminal Thoughts”
WOD
“Subliminal Thoughts”
20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
15/12 Cal Bike
Weight: 50/35
20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
12/9 Cal Bike
Weight: 35/20
10-9-8-7-6-5-4-3-2-1
1-Arm DB Devil’s Press
9/6 Cal Bike
Weight: 25/15
WOD GUIDANCE & GOALS
I pick things up and I put them down! Do a burpee with one hand on the dumbbell, and instead of jumping and clapping, you’ll deadlift and kb swing the db overhead. Complete half the reps on one side, then half the reps on the other. Choose a weight that you can move for 10 reps no problem on your non-dominant side. Then bike 15/12 calories which will take around one minute. Target 20-25 minutes.
Post Time to Comments.
WOD: Sat 09.09.2023 “Turbulence”
WOD
“Turbulence”
In a Team of 3
10k Row
*rotate every 250m
WOD GUIDANCE & GOALS
Go ALL OUT when it’s your turn, and recover when your teammates are rowing! If you’re a stellar rower target 1:30-1:40 split, and less stellar aim for 1:45-1:55 split. Record total time.
Post Time to Comments. Compare Scores HERE.
WOD: Fri 09.08.2023 “Mary”
WOD
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups
AMRAP 20
5 Abmat Handstand Push Ups
10 Assisted Pistols
8 Pull Ups
AMRAP 20
5 Bench Push Ups
10 Step Downs
15 Ring Rows
WOD GUIDANCE & GOALS
Mary! The key to this workout is setting a steady pace from the beginning and then sticking to it. If you feel blown up by the third or fifth round, you went out too hot! When you get to rounds 8,9 and 10, THAT’s when the workout will catch up with you! For all gymnastics movements try to do them unbroken for as long as possible. Eventually you may have to break pull ups into sets of 10 and 5 or 6,5 and 4. Target 10 rounds.
Post Rounds to Comments. Compare Scores HERE.
WOD: Thu 09.07.2023 Clean Complex + “Loud Noises”
WOD
Clean Complex
Hang Power Clean + Power Clean
AMRAP 7
21 Sit Ups
7 Hang Power Cleans
WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang power clean and clean. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on.
Post Weight +Rounds to Comments. Compare Scores HERE.
WOD: Wed 09.06.2023 “Drill”
NEWS
Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting TODAY Wed 9/6
WOD
“Drill”
20 Russian KB Swings
30 Double Unders
400 Meter Run
20 Russian KB Swings
10 Attempts
400 Meter Run
10 Russian KB Swings
40 Singles Unders
300 Meter Run
WOD GUIDANCE & GOALS
Today’s workout is go, go, GO, with nowhere to hide! Start with 20 unbroken eye-height swings (:40), then try to keep the double unders unbroken as well (:30). Run the 400 meters in around 2:00, completing each round in less than 4 minutes. Try to maintain the same pace from beginning to end, riding the fine line between moderate and all out. Target 15 minutes
Post Time to Comments.
EVENT: The Daybreak Fall 2023 Reset
THE RESET
Our fall and winter resets have evolved over the years, and this year is no different. Like previous resets, we provide you with pillars of fitness/health that allow you to be your best self. Those pillars include: food/nutrition, hydration, movement, and sleep, and now we’re adding meditation, and gratitude.
This year, under every pillar, we recommend choosing AT LEAST 1 GOAL FROM EACH that work best for YOU! Rather than us suggesting you eat 6 cups of veggies per day, or sleep 7+ hours, YOU will choose the best goals and guidelines for YOUR body, YOUR schedule, YOUR mind.
Oh no. That’s a lot of pressure. Where do I start?
Don’t worry. We provide guidance (below) on what goals could work under each pillar. All of the goals are achievable and effective. But, if you need a sounding board, ask a coach!
What if I’m already excelling at a few of those pillars?
Great! If you’re excelling in any or multiple pillars of fitness/health, keep doing what you’re doing and don’t make any changes. But, we suggest you add an additional goal from one of the other pillars.
So, in the end, you should have a minimum of 6 goals, ideally one in each pillar, but if you’re already killing one or more of the pillars, challenge yourself by taking an additional goal in another pillar.
THE PILLARS OF HELTH + FITNESS
Food/Nutrition
- Add 1-2 cups of fruit and veggies to every meal
- Eat 1g of protein per pound bodyweight (125lb person eats 125g of protein)
- Eat breakfast 3x/week (currently doesn’t eat breakfast)
- Eat 1-2 meals out/take-out per week (currently eating 3+)
- Limit alcohol (1-2 servings/week)
- Limit added sugar (1-2 desserts per week)
Hydration
- Drink 20oz of water upon waking
- Drink 16oz of water with every meal
- Drink ½ your bodyweight in ounces of water (120lb person = 60oz of water)
- Drink 100oz of water/day
Movement
- 10k steps per day (currently averaging 7k)
- Walk 2 miles/day
- Daybreak 3+ times per week (currently averaging 2)
- Daybreak 5x/week (currently averaging 3)
- 20-30 minute walk post dinner (and/or lunch)
- Meet a friend 1-2x/week to walk and catch up
- 2 Endurance workouts (run, row, bike, etc.,) per week
Sleep
- 7+ hours of sleep per night
- No phone/electronics 30 min to 1.5 hours before bed
- Get in bed a half hour earlier than usual
- Read for 30-60 minutes before bed
Meditation
- 3-5 minutes of breath work 3+ times per week (for beginners)
- Use the calm or headspace app for guided meditation 3+ times per week
- Everyday meditation for 10+ minutes (advanced)
- Walk for 5-10 minutes with no distractions (music, headphones, talking, etc.,) and listen to your surroundings
Gratitude
- Daily (or 3x/week) say out loud or write down 3+ things in your life that you’re grateful for
- At least 3x/week complete a guided gratitude journal
- Express your gratitude daily with a call or text someone you’re thankful for, compliment someone, connect with a friend, offer to help, etc.
ACCOUNTABILITY
There is a daily/weekly goal tracker (printed at the gym, or pdf format HERE) for you to use to chart your progress. Under each pillar, list your goals and be as specific as possible. Then, as you complete a goal for the day, mark off your accomplishment for the designated day/week.
Keep your chart at the gym with your classmates, or print and hang it somewhere you’ll see it every day. Over time you’ll notice on your sheet where your fitness/overall health could be lacking/thriving based on how complete/incomplete your chart is.
WOD: Tue 09.05.2023 Front Squat + “Thicc”
NEWS
Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting TOMORROW Wed 9/6
WOD
Front Squats
5×3, building
100 Goblet Squats
*every break do 10 plank pull throughs
Front Squats
5×3, building
100 Goblet Squats
*every break do 10 plank pull throughs
Front Squats
5×3, building
100 Goblet Squats
*every break do 10 plank pull throughs
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around an 8/10 effort for your first working set of three reps. Ideally you’ll build by .2-.3 effort for the remaining sets, as long as your range of motion and mechanics are spot on. Try to do your last set at 9.3/10 effort.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Mon 09.04.2023 “Have a Seat”
NEWS
- Labor Day Schedule: TODAY Monday 9/4: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6
WOD
“Have a Seat”
AMRAP 30
With a Partner
300 Meter Run
50 Box Jumps
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knees to Elbow
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press
Height: 24/20
Weight: 135/95
AMRAP 30
With a Partner
300 Meter Run
50 Step Ups
300 Meter Run
50 Jumping Pull Ups
300 Meter Run
50 Knee Ups
300 Meter Run
50 Deadlifts
300 Meter Run
50 Push Press
Height: 24/20
Weight: 115/75
AMRAP 30
With a Partner
200 Meter Run
40 Box Jumps
200 Meter Run
40 Jumping Pull Ups
200 Meter Run
40 Knees to Elbow
200 Meter Run
40 Deadlifts
200 Meter Run
40 Push Press
Height: 20
Weight: 75/55
WOD GUIDANCE & GOALS
Partner WOD! ALL of the 300 meter runs are WITH your buddy. You will then divide the 50 reps of the other exercises however you’d like. Keep the rep schemes small (5-10 reps) so you can move fast! Choose a weight for the barbell that feels moderately heavy for the deadlifts, and heavy for the push press. Record rounds + reps. Target 2 rounds.
Post Rounds to Comments.
WOD: Sun 09.03.2023 “Chunky”
NEWS
- Labor Day Schedule: TOMORROW Monday 9/4: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6
WOD
“Chunky”
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
13/10 Calories Row
20 Tuck Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
15 Commanders
15 Kettlebell Swings
15 Lunges
Rest 2 Minutes
EMOM 10
15 Dumbbell Snatch
15 In+Out Over the DB
Rest 2 Minutes
EMOM 10
12/9 Calories Row
15 Sit Ups
Rest 2 Minutes
EMOM 10
9/6 Calorie Bike
10 Commanders
WOD GUIDANCE & GOALS
You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for at least10 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.
Post Mods to Comments. Compare Scores HERE.
WOD: Sat 09.02.2023 “Slayer”
NEWS
- Labor Day Schedule: Monday 9/4: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6
WOD
“Slayer”
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
Weight: 185/135
With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Strict Pull Ups
Weight: 135/95
With a Partner
2 Rounds
800 Meter Run
40 Burpees
20 Clean+Jerks
10 Ring Row
Weight: 95/65
WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes
Post Time to Comments. Compare Scores HERE.