WOD: Thu 05.04.2023 “Hey Hey”
NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
“Hey Hey”
10 Rounds
4 Strict Pull Ups
5 Toes to Bar
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 95/65
10 Rounds
4 Banded Pull Ups
5 Knee Ups
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 75/55
10 Rounds
4 Ring Row
5 Leg Lift
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 55/35
WOD GUIDANCE & GOALS
Yes, 10 rounds!! With a short rep scheme tied to every movement, move quickly, unbroken, and with fast transitions wherever possible. Spend no more than :15 on the strict pull ups, :15 on the toes to bar, :20 on the hang power snatch, and :20 on the bike. The weight for the snatches should feel LIGHT! Target 15 minutes.
Inspired by Ibex
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Hero WOD: Wed 05.03.2023 Partner “McGhee”
NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
Partner “McGhee”
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps
Height: 24/20
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Knee Push Ups
9 Step Ups
Height: 24/20
P1: Run 200 Meters
P2: AMRAP
5 Deadlifts
13 Box Push Ups
9 Step Ups
Height: 20
WOD GUIDANCE & GOALS
A twist on a Hero workout! Partner 1 will run 200 meters as Partner 2 chips away at 5 deadlifts (heavy), 13 push ups, and 9 box jumps. Every time your partner is running, try to get through 1.5 rounds of the triplet. Your score will be total rounds accumulated by you AND your buddy. Target 20 rounds.
Courtesy of MoTown
McGhee
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
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WOD: Tue 05.02.2023 Front Squat
NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
Front Squat
7×2, across
at 85-90%
GOALS + GUIDANCE: HEAVY DAY!! Coaches will help you build to a HEAVY weight for today’s front squat sets. Each rep should require you to think, pause at the top, reset your breath, and slow you down. As always, form and range of motion are non-negotiable. YES, today you can wear a belt!
WOD: Mon 05.01.2023 “Sidewalk”
NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
“Sidewalk”
AMRAP 15
10 Sumo Deadlift High Pulls
15 Wall Balls
Weight: 115/75, 20/14
AMRAP 15
10 Sumo Deadlift High Pulls
15 Wall Balls
Weight: 95/65, 14/10
AMRAP 15
10 Sumo Deadlift High Pulls
10 Wall Balls
Weight: 65/45, 10/6
WOD GUIDANCE & GOALS
Constantly moving is the key to today’s workout. Break the sumo deadlift high pulls into sets of 6,5 and 4 or 10 and 5, then try to go unbroken on the wall balls as long as possible. Take short, timed breaks in between sdhp sets and any wall ball drops. Target 6 rounds.
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Hero WOD: Sun 04.30.2023 “Clovis”…kinda
NEWS
- Hero WOD “CLOVIS” TODAY: Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
“Clovis”
AMRAP 50
1 Mile Run
15 Burpee Pull Ups
AMRAP 50
1200 Meter Run
10 Burpee Pull Ups
AMRAP 50
800 Meter Run
10 Burpees
WOD GUIDANCE & GOALS
The original “Clovis” workout is a 10 mile run followed by 150 burpee pull ups. Today, see how many rounds of a 1 mile run and 15 burpee pull ups you can complete in 50 minutes. Target 4-5 rounds.
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WOD: Sat 04.29.2023 Power Snatch + “Air”
NEWS
- Hero WOD “CLOVIS” TOMORROW: Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
Power Snatch
5×3 at 75-80%
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Jump Over
Height: 24″
Power Snatch
5×3 at 75-80%
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Jump Over
Height: 20″
Hang Power Snatch
5×3 at 75-80%
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Step Overs
Height: 24/20
WOD GUIDANCE & GOALS
Coaches will help you break down the power snatch, and you’ll do five sets of 3 single OR touch and go reps, at the same weight. When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier! THEN for the AMRAP, the hang power snatch and box jump overs build by 1 rep every round. Choose a weight you can cycle for at least five reps. Target the round of 8.
EVENT: 2023 Internal Team Throwdown
THE DETAILS
WHEN: Saturday, May 13th from 8:30-10a. Social at 10:30a
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHAT: Bring a breakfast potluck item
HOW: We’ll put the sign up sheet on the front desk! Please RSVP by Monday May 8th so we can make teams!
THE TEAMS
| Glen | Sara M | Cornish | Dori |
| DT | Pancho | Brie | Amanda W |
| Zeus | Janice | Andrew | K8 |
| Murph | Zaira | Jim B | Megha |
| Nate | Carrie | Emeritt | Michelle H |
| Clovis | Brooks | Katherine | Mary Beth |
| Hollyman | Tim | Sharon D | Jen C |
| Daniel | Mariah | Andy | John P |
| JT | Katy | Bruce | Brendan |
| Manion | Rahul | Erin | Fred |
| McGee | Ted | Brian M | Dawn |
THE WORKOUTS
WOD 1
500/400 Meter Row
15 Burpees to a Plate
20 Box Jump/Step Up
WOD 1 is completed stadium style! What does that mean? Teammate 1 will complete the row, advance to the burpees and then the box jump or step overs. As soon as teammate one advances to the burpees, teammate 2 can start their row. As soon as teammate two moves off the rower, teammate 3 can start their row. Teammates can advance as long as the station in front of them has been cleared. Each athlete will complete the chipper, and your score will be total time. Cap at 10 minutes.
WOD 2
6 Minutes to Establish a
5 Rep Max Power Clean
Teams will have 6 minutes for all three members to establish a heavy five rep max power clean. Clean must be caught above parallel (no squats), and reps must be touch and go (no dropping and resetting.) Teams can only use the plates provided at their station, and weights must be clipped in before starting an attempt. As always, FORM/MECHANICS over adding weight. Score is the sum of the three lifts.
WOD 3a+3b
AMRAP 5
400 Meter Medball Run
Max Wall Balls
YES, there are two scored parts to WOD 3!!
Part A) All teammates will run 400 meters TOGETHER (you cannot leave anyone behind), taking turns running with the 10# medicine ball. If one person wants to carry the medball the entire 400 meters, that’s cool but your time doesn’t count until everyone crosses the finish line.
PART B) Teams will immediately run inside to a designated area to then complete as many wall balls as possible in the remaining time. You must switch teammates every 10 reps, and everyone is going to the orange line.
You’ll record your time for the 400 meter medball run, and total wall balls
WOD: Fri 04.28.2023 “Can’t Go Back Again”
NEWS
- Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
“Can’t Go Back Again”
100-80-60-40-20 Double Unders
10-8-6-4-2 Clean+Jerk
Weight: 135/95
30-25-20-15-10 Attempts
10-8-6-4-2 Clean+Jerk
Weight: 115/75
150-125-100-75-50 Single Unders
10-8-6-4-2 Clean+Jerks
Weight: 75/55
WOD GUIDANCE & GOALS
Quick and breathy! The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you can connect 3-5 reps in a row before having to break. Every set will take less than :30 to complete. Target 8-10 minutes.
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WOD: Thu 04.27.2023 “Creep”
NEWS
- Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
“Creep”
6-9-12-9-6
Lateral Burpees
Front Squats
Chest to Bar Pull Ups
Weight: 155/105
6-9-12-9-6
Lateral Burpees
Front Squats
Pull Ups
Weight: 125/85
6-9-12-9-6
Burpees
Front Squats
Jumping Pull Ups
Weight: 115/75
WOD GUIDANCE & GOALS
Oh yes, it’s happening, we have an up/down ladder!! The key here is to not go too hot out the gate. Burpee sets should be at a moderate pace, so you can take one deep breath and pick up your front squat bar. The first set of front squats should be unbroken, the other sets you may have to break 6/3 and 6/6 or 6/3/3. Chip away at the chest to bar pull ups, but challenge yourself to do straight sets on at least the set of 6 and maybe even the set of 9. Target 10 minutes.
Post Time to Comments. Compare Scores HERE.
WOD: Wed 04.26.2023 “Sick Mode”
NEWS
- Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
“Sick Mode”
3 Rounds
1 Mile Bike
1K Row
Rest 3 Minutes
3 Rounds
3/4 Mile Bike
800 Meter Row
Rest 3 Minutes
3 Rounds
1/2 Mile Bike
500 Meter Row
Rest 3 Minutes
WOD GUIDANCE & GOALS
Cardi-OHHHH! The bike and the row will take around the same amount of time. You’ll finish anywhere between 3:00-3:30 for each exercise and then have half the time to rest between intervals. Target 7 min per interval.
Post Intervals to Comments. Compare Scores HERE.