STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
50-40-30-20-10
Double Under
Sit Up

STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up

STRENGTH
Bench Press
5-3-3-2
building

FOR TIME
75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up

WOD GUIDANCE & GOALS
HEAVY DAY AND a BENCHMARK! Coaches will help you build to a moderately-heavy weight for the first set of five reps. Ideally build in weight every set until you hit a new 2 rep max.

Post Weight + Time to Comments. Compare Scores HERE. and HERE

“Happy Star-ish”

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 175/115, 155/105, 135/95, 115/75

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 135/95, 115/75, 95/65, 75/55

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 85/65, 75/55, 65/45, 55/35

WOD GUIDANCE & GOALS
Yes, decrease the weight of the thruster as the reps increase! The first set you may have to break into two sets. The second set of thrusters, do three sets of four. The set of 15 reps, break into 6,5 and 4 reps. And the last set do 8, 7 and 6 reps. Target 15 minutes.

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“Steakums”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”(9-6-3)

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals

Post Intervals to Comments. Compare Scores HERE.

“Calm Down”

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 70/53

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 53/35

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 35/26

WOD GUIDANCE & GOALS
Say what?! Round one, complete 1 kb swing, then for 100 feet walk or shuffle your kb in the goblet position. When you get back do one goblet squat, another goblet carry, and then run/sprint 100 feet. That’s ALL ROUND ONE. Round two you add a rep to the swings and squats, and continue until you’ve done 10 swings and 10 squats. Target 30 minutes.

Courtesy of Anthony Diaz

Post Time to Comments.

“Prisoner”

AMRAP 20
250/200 Meter Row
20 Pistols
15 Toes to Bar
10 Strict Handstand Push Ups

AMRAP 20
250/200 Meter Row
20 Assisted Pistols
15 Knee Ups
10 Abmat Handstand Push Ups

AMRAP 20
250/200 Meter Row
20 Squat
15 Leg Lift
10 DB Press

WOD GUIDANCE & GOALS
Having a set amount of time for a workout is a great opportunity to practice a new or high skilled movements. If you’ve been toying with pistols, or abmat handstand push ups, today is the day to try them! The row will take around :60. Alternate legs on the pistols, getting 10 per side. To modify the pistol sit to a medball, hold a post or band, or put your heel on a plate. Do toes to bar in 5/5/5 or 10/5. If you’re attempting toes to bar for the first time, cut the reps in half. Handstands are strict which means attack them in calculated small sets so you don’t go until failure. Do sets of 3-5 with :05-:10 breaks between. Target 4-5 rounds.

Post Rounds to Comments. Compare Scores HERE.

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
12 Push Ups

Weight: 255/165

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
8 Push Ups

Weight: 185/135

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
12 Knee Push Ups

Weight: 135/95

WOD GUIDANCE & GOALS
Heavy and Technique Day! Coaches will help you build to 80-85% of your 1 rep max or your perceived effort. Jerks will feel heavy reps two and three, and require :90 of rest between working sets. The metcon, is  for QUALITY reps only. AMRAPs are an opportunity to work on heavier weights, or perfect your form. Do both today! Choose a weight for the deadlifts that you can get through at least 4-6 reps before breaking the set of twelve. Then for the push ups have IMPECCABLE form for every one, even if that means doing single reps! Target 4+ rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.

“Stuffed”

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
20 Pull Ups
30 Box Jumps, 20″
40 Sit Ups
800 Meter Run

Weight: 53/35

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
10 Banded Pull Ups
30 Step Ups, 20″
40 Sit Ups
800 Meter Run

Weight: 35/20

2 Rounds
600 Meter Run
30 KB Swings
20 Lunges
10 Ring Row
20 Step Up, 20″
30 Sit Ups
600 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Have fun with this one! High five and cheer on your fellow Daybreakers!
The first run is at moderate pace, try to finish around 4 minutes. Start by kettlebell swings in 2 sets of 20. Move on from swings at the 7 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. Break the pull ups into quick sets of 5 reps. Do the box jumps in one continuous set using the step down to recover. Move through the sit ups unbroken. The last run of round 1, goes right into the first run of the second round. The middle run should take 10 minutes or less. Scale to meet this time domain. The second round, try to stick with the same sets as round 1. Push the last run. The target is 35 minutes with a 40 minute cap.

Post Time to Comments.

“Hall”

5 Rounds
3 Cleans
250/200 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 225/155, 50/35

5 Rounds
3 Cleans
250/200 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 165/115, 35/20

5 Rounds
3 Cleans
200/150 Meter Row
20 DB Snatch
Rest 2 Minutes

Weight: 115/75, 25/15

WOD GUIDANCE & GOALS
HERO WOD! Start each round with three heavy SINGLE cleans. The should HAVE to drop the bar after every rep. The 250/200 meter row will take around :45-:60, then crank away at the db snatches in one giant set. Each round will take about 2-2:30 to complete. Record your TOTAL TIME.

Ryan Hall
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Post Time to Comments. Compare Scores HERE.

“LeanCuisine”

5 Rounds
10 Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg V-Ups

Weight: 50/35

5 Rounds
10 Band Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg Tuck Ups

Weight: 35/20

5 Rounds
10 Ring Rows
15 DB Step Ups, 20″
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Chip away at your pull ups/ring rows in sets of 2-3 or sets of 5. The pull ups are the workout and will slow you down at some point. The smaller the set, the shorter the break, and less of a chance to fail a rep. The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save your grip. The 1-leg v-ups, are alternating and 15 per side. These get spicy on your hip flexors and you may need to break them up into sets of 10 rep. Target 15 minutes.

Post Time to Comments. Compare Scores HERE.