NEWS: Winter Break Schedule
FRIDAY 12.23 – “12 Days” WOD. No 5:30p Class
SAT 12.24, SUN 12.25 + MON 12.26 – No Classes
TUE 12.27 -FRI 12.30 – 6:30a, 8:30a, 9:30a (W+F ONLY) + 5:30p Classes ONLY!
SAT 12.31 – 7:30a + 8:30a
SUN 1.1 – No Classes
MON 1.2 – 6:30a, 8:30a, Teens, + 5:30p Classes ONLY
WOD: Mon 12.19.2022 “8 Crazy Nights”
NEWS
- TODAY Mon 12/19: All classes will do the “8 Crazy Nights” workout! Wear festive attire/colors to your class!
- FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
- SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.
WOD
“8 Crazy Nights”
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
Weight: 185/135
8 Rounds
4 Front Squats
8 Pull Ups
8 Attempts
Rest 1 Minute
Weight: 135/95
8 Rounds
4 Front Squats
4 Strict Pull Ups
50 Single Unders
Rest 1 Minute
Weight: 115/75
WOD GUIDANCE & GOALS
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target :90-2:00 per round.
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
8 Rounds
8 Jumping Squats
8 Push Ups
8 Sit to Stands
Rest 1 Minute
ENDURANCE
6x800m, rest 2 min
WOD: Sun 12.18.2022 “Relish”
NEWS
- HALF MARATHON ROW: TODAY SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Relish”
100 Meter Goblet Carry
800 Meter Run
60 Lunges
40 Hollow Rocks
20 Handstand Shoulder Taps
100 Meter Goblet Carry
800 Meter Run
60 Lunges
40 Tuck Rocks
20 Handstand Shoulder Shift/Raise
100 Meter Goblet Carry
600 Meter Run
50 Lunges
30 Tuck Rocks
20 Plank Taps
WOD GUIDANCE & GOALS
Choose a weight for the 100m goblet carry that you may have to break the at 50 meters. Place the kb down and run 800 meters at a moderately fast pace, completing the run around 4 minutes. Do continuous lunges, catching your breath on the first 10-20 reps, then pick up the pace for the remaining 40 reps. Break hollow rocks into sets of 10 with quick breaks between sets. Then finish with 20 handstand shoulder taps (hand to same shoulder). Target 30 minutes.
Post Time to Comments.
WOD: Sat 12.17.2022 “Deadline”
NEWS
- HALF MARATHON ROW: TOMORROW SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Deadline”
3 Rounds
4 Jerks
5 Hang Power Cleans
40 Push Ups
50 Sit Ups
Rest 3 Minutes
Weight: 165/115
3 Rounds
4 Jerks
5 Hang Power Cleans
20 Push Ups
50 Sit Ups
Rest 3 Minutes
Weight: 125/85
3 Rounds
4 Jerks
5 Hang Power Cleans
20 Knee Push Ups
40 Sit Ups
Rest 3 Minutes
Weight: 95/65
WOD GUIDANCE & GOALS
Choose a weight for the barbell movements that’s heavy enough that you have to put the bar down after the four jerks, before completing the five hang cleans. Break push ups into manageable sets that require minimal rest. You may want to do sets of 5-10. Do one continuous, fast set of sit ups to complete each round. Record your total time. Target 25 minutes (30 minute cap.)
Post Total Time to Comments.
WOD: Fri 12.16.2022 Row Sprints
NEWS
- TODAY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Row Sprints”
Row Sprints
10 x 500/400 Meters
rest 2 minutes
Row Sprints
10 x 500/400 Meters
rest 2 minutes
Row Sprints
10 x 400/300 Meters
rest 2 minutes
WOD GUIDANCE & GOALS
Go HARD! Complete the 500/400 meters under 2:00, to have equal work to rest ratio. Record your fastest and slowest intervals.
Post Slowest + Fastest Interval to Comments.
HOME WOD
10 x 400 Meter Run
rest 2 minutes
ENDURANCE
10x
400 Meters
rest 2 minutes
WOD: Thu 12.15.2022 “Tough Angle”
NEWS
- BY TOMORROW FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Tough Angle”
7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes
Weight: 70/53
7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes
Weight: 53/35
7 Rounds
15 Russian KB Swings
:45 Max Calorie Bike
Rest 2 Minutes
Weight: 35/26
WOD GUIDANCE & GOALS
Choose a heavy kettlebell for the eye-height swings. The swings should be unbroken and challenging reps 8-15. Once you complete the swings, immediately hop on a bike for :45 and do as many calories as possible in that time frame. You have two minutes of rest between rounds so really GET AFTER IT! If biking is your jam target 15-18 cals per round. If you don’t mind biking, target 12-15 cals/round. And if biking is your arch nemesis, target 9-12 cals. Record total calories.
Post Total Cals to Comments.
HOME WOD
7 Rounds
15 Jumping Squats
100 Meter Sprint
Rest 2 Minutes
ENDURANCE
Rest
WOD: Wed 12.14.2022 “Hi, Hey”
NEWS
- BY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Hi, Hey”
Push Press
7×1, building
21-15-9 Knees to Elbow
42-30-18 Squat
Push Press
7×1, building
21-15-9 Knees Ups
42-30-18 Squat
Push Press
7×1, building
21-15-9 Tuck Ups
42-30-18 Squat
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a heavy single rep or even a new 1 rep max push press! Focus on using your hips and legs to facilitate your press. Timing and speed are key. Record your heaviest successful rep.
Post Weight + Time to Comments.
HOME WOD
21-15-9 Tucks Ups
42-30-18 Squat
ENDURANCE
2 miles, rest 5 min
1 mile
WOD: Tue 12.13.2022 “Don’t Go Mad”
NEWS
- BY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Don’t Go Mad”
5 Rounds
10 Deadlifts
5 Muscle Ups
Weight: 275/185, 225/155, 185/135, 155/105, 135/95
5 Rounds
10 Deadlifts
5 Chest to Bar
Weight: 225/155, 185/135, 155/105, 135/95, 115/75
5 Rounds
10 Deadlifts
5 Strict Pull Up
Weight: 155/105, 135/95, 115/75, 95/65, 75/55
WOD GUIDANCE & GOALS
Can you do your deadlifts unbroken? Your muscle ups? The entire couplet?! You’ll find out! Choose weights for your deadlifts that start heavy, however you can do every round (even the first round) unbroken. Do the muscle ups unbroken for as long as possible, then break into sets of 3 and 2, or fast singles. Target 10-15 minutes.
Post Time to Comments. \
HOME WOD
5 Rounds
10 Burpees
5 Sit to Stands
ENDURANCE
Rest
WOD: Mon 12.12.2022 “Virtual”
NEWS
- BY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Virtual”
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes
Weight: 115/75
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes
Weight: 95/65
4 x AMRAP 3
200 Meter Run
Max Thrusters
Rest 2 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
In 3 minutes, run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many thrusters as possible. Choose a weight for the thrusters that you can cycle for 10 consecutive reps before having to break. Target 15 reps per round.
Post Total Reps to Comments. Compare Scores HERE.
HOME WOD
4 x AMRAP 3
300 Meter Run
Max Squats
Rest 2 Minutes
ENDURANCE
10x300m rest :60
WOD: Sun 12.11.2022 “We Ready”
NEWS
Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
WOD
“We Ready”
20 Rounds
10 Calorie Bike
6 DB Snatch
5 Sit to Stands
Weight: 50/35
20 Rounds
8 Calorie Bike
6 DB Snatch
5 Sit to Stands
Weight: 35/20
20 Rounds
6 Calorie Bike
6 DB Snatch
3 Sit to Stands
Weight: 25/15
WOD GUIDANCE & GOALS
YES, 20 rounds! Bike the 10 calories in :45 or less (scale to meet this time domain), then complete 6 db snatch (alternating arms 3/3 reps) in around :30, and complete each round with five sit to stands (:30-:45). Target 35 minutes.
Post Time to Comments.