WOD – Fri, Jan 9
3×5, across
GOALS + GUIDANCE: Start the first working set of 5 reps at slightly more weight than you did last time, then maintain the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover.)
5 Rounds:
5 Hang Power Cleans
10 Front Squats
15 Burpees Over the Bar
MCx: 155/105
MAx: 115/75, regular burpees
MVx: 75/55, in+outs
GOALS + GUIDANCE: Use a moderately heavy weight for the hang clean and front squats. Keep both movements unbroken for as long as possible. Maintain a steady, consistent pace on the burpees over the bar (lateral). Target 10 minutes (12 min cap).
WOD – Thu, Jan 8
GOALS + GUIDANCE: Start your first working set of 6 at 80% of your 1 rep max, and build in weight for the remaining two sets)
3 Rounds
25 Sit Ups
20 Meter Suitcase Carry (L)
25 Sit Ups
20 Meter Suitcase Carry (R)
100 Meter Shuttle Run
MCx: 70/53
MAx: 53/35
MVx: 15 sit ups, 35/26, 60m shuttle
GOALS + GUIDANCE: Move through the sit ups at a moderate/fast pace, completing them in :60 or less. Hold a heavy kettlebell with your left hand and walk/shuffle down 10 meter and back. Do another set of fast sit ups, and another kettlebell carry but this time with your right hand. Put down the kettlebell and “sprint” 100 meters in 10 meter increments (down and back 5 times.) Target 12-15 minutes.
WOD – Wed, Jan 7
7 Rounds
15/12 Cal Bike
15 Russian KB Swings
:60 Plank
MCx: 70/53
MAx: 12/9 cals, 53/35
MVx: 9/6 cals, 35/26
GOALS + GUIDANCE: We LOVE a plank! Hold at least 60 rpms on the bike to complete 15/12 calories in one minute or less. For the fifteen kb swings, focus on squeezing your butt and quads at the same time, to make the kb feel weightless. Your shoulders shouldn’t do any work. Choose a weight you can move for 15 reps unbroken every round. Then, hold a :60 plank. If you break, do not count the rest toward your plank time. Target 21 minutes.
WOD – Tue, Jan 6
GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 6 at 80% of your 1 rep max, and maintain weight remaining two sets. )
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push Press
Step Ups
MCx: 50/35, 24″
MAx: banded, 35/20, 20″
MVx: ring rows, 25/15, 20″
GOALS + GUIDANCE: Break up the sets of pull ups early (4,3,3 or 6,4) to save your upper-body-pulling strength from going to failure. For the dumbbell push press, choose a weight you can get through at least six of the first ten reps before having to take a quick break. Use the unweighted step ups as a place to recover. Target 12 minutes (15 min cap.)
WOD – Mon, Jan 5
7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute
MAx: 15 attempts
MVx: 200/150m, 50 singles
GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try to do the double unders unbroken or in as few sets as possible. The dubs should take :45-:60 at most. Target sub 2:00 per interval (record total time.)
WOD – Sun, Jan 4
10 Rounds
100 Meter Run
5 Burpees
20 Sit Ups
100 Meter Run
Rest 1 Minute
MVx: in+outs, 15 sit ups
GOALS + GUIDANCE: 100 meters will take :30 or less, then roll right into 5 burpees at a steady/moderately fast pace (:15-:25). Use the sit ups to breath but also make up time for slower burpees, then finish each round with a 100 meter sprint (85% effort). Take a 1 minute rest between rounds, walk around, shake out your legs, and breath. Target 35 min (40 min cap).
WOD – Sat, Jan 3
GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 80% and hold across for the remaining two sets. Record your weight.)
EMOM 12
1 – 15/12 Cal Bike
2 – 15 KB Swings
3 – 15 Box Jumps
MCx: 53/35, 24/20″
MAx: 12/9 cal, 35/26, step 24″
MVx: 9/6 cals, 26/18, step 20″
GOALS + GUIDANCE: Bike at a moderate pace that you can keep consistent from round to round, and coming off the bike with 5 seconds to spare. Keep the kb swings unbroken, and find a steady pace on the box jumps that allows you to recover on the step down.
WOD – Fri, Jan 2
30 Rounds
5 Wall Balls
3 Push Ups
1 Clean
MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, knee push ups, 115/75
WOD GOALS + GUIDANCE:
Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should feel heavy! Try to do a round on the minute for as long as possible. Record your time, there is a 35 minute cap.
RIP Holleyman: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WOD – Thu, Jan 1 “10 for 10” – Happy New Year
Our January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking the mile, or even a ½ mile, skipping, rowing (2k/1600m) or air-biking (2 miles) on the hour.
Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your Apple/Garmin watch, or posting on Instagram/Facebook and tagging Daybreak!