WOD: Sun 12.04.2022 “Glad You’re Back”
WOD
“Glad You’re Back”
18/15 Calorie Bike
30 DB Squat Cleans
18/15 Calorie Bike
30 DB Push Press
18/15 Calorie Bike
30 DB Front Squats
Weight: 50/35
15/12 Calorie Bike
30 DB Squat Cleans
15/12 Calorie Bike
30 DB Push Press
15/12 Calorie Bike
30 DB Front Squats
Weight: 35/20
12/9 Calorie Bike
20 DB Squat Cleans
12/9 Calorie Bike
20 DB Push Press
12/9 Calorie Bike
20 DB Front Squats
Weight: 25/15
WOD GUIDANCE & GOALS
This one is going to be A GRIND! Complete the allotted calories in :90-2:00. Then choose a TWO dumbbells that are heavy enough that you’re forced to break the squat cleans into sets of 5-10, same with the push press and front squats. Every db movement will take around 2:00-3:00 each to complete. Target 15-20 minutes.
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WOD: Sat 12.03.2022 “Possible”
NEWS
- TODAY 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib
WOD
“Possible”
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Ring Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Box Jumps, 24/20
3 Strict Pull Ups
REST 1 MIN
100 Double Unders
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Knee Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Jumping Ring Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Step Ups, 24/20
3 Banded Strict Pull Ups
REST 1 MIN
30 Attempts
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Knee Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Bench Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Step Ups, 20″
6 Bicep Curls
REST 1 MIN
200 Single Unders
WOD GUIDANCE & GOALS
This is going to be AWESOME!! The first couplet, do quick step ups (12 total) then run six 50′ shuttles. Down and back on the shuttle is 1 rep. Target sub 8 minutes. When you complete the couplet, rest 1 minute. The second couplet is with the heavy slam balls that do not bounce. Twelve slams will take just under :60, and break push ups into smaller sets so your arms don’t burn out. Target sub 6 minutes. Again rest 1 minute between every workout. The third workout complete in around 6 minutes, the fourth in three minutes, and the last in two minutes. Target 30 minutes and record your TOTAL TIME!
Courtesy of Ibex
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WOD: Fri 12.02.2022 “Settle In”
NEWS
- TOMORROW Sat 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib
WOD
“Settle In”
1 – 5 Hang Power Snatch
2 – 15/12 Calorie Row
3 – 5 Wall Walks
4 – 15/12 Calorie Row
5 – Rest
1 – 5 Hang Power Snatch
2 – 12/9 Calorie Row
3 – 3 Wall Walks
4 – 12/9 Calorie Row
5 – Rest
1 – 5 Hang Power Snatch
2 – 9/6 Calorie Row
3 – 20 Shoulder Taps
4 -9/6 Calorie Row
5 – Rest
WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power snatch at a moderate weight. Choose a weight that you can cycle for all 5 reps unbroken every round. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain. Minute three, do 5 wall walks. They take about :10 each, scale to complete them in :50 so you have time to transition to the rower for minute four. Minute five you get a REST! Record your weight and any modifications.
Post Weight + Mods to Comments.
HOME WOD
1 – 5 Sit to Stands
2 – 200 Meter Run
3 – 5 Wall Walks
4 – 200 Meter Run
5 – Rest
ENDURANCE
25 min with hills
WOD: Thu 12.01.2022 Front Squat + “Show Me, Show Me”
NEWS
- SATURDAY 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib
WOD
STRENGTH
Front Squat
5×3, building
FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Toes to Bar
4 KB Deadlifts
Weight: 70/53
STRENGTH
Front Squat
5×3, building
FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Knee Ups
4 KB Deadlifts
Weight: 53/35
STRENGTH
Front Squat
5×3, building
FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 V-Ups
4 KB Deadlifts
Weight: 35/26
WOD GUIDANCE & GOALS
Heavy Day! Build to a moderately-heavy weight for the first set of three reps then slowly build on the remaining sets as long as your range of motion and form stay intact. For all reps you should have to pause at the top to reset
your breath and midline. Then for the AMRAP 12, you’ll add two reps to the toes to bar and kb deadlifts every round. With the lower rep scheme, this is your opportunity to work on connecting or attempting toes to bar. The kb deadlift are with TWO kettlebells. Keep them on the outside of your feet, and as always set your back. Target the round of 16-18 reps.
Post Weight + Reps to Comments. Compare Scores HERE.
HOME WOD
AMRAP 12
Up Ladder by 2 Reps
4 Leg Lifts
4 Squats
OLYMPIC LIFTING
Clean + Jerk
2 at 70, 75, 80%
5×2 at 85%
Front Squat
3×3 at 75%
EVENT: Lifting Up Our Community 2022
GIVING BACK
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 are below.
THE DETAILS
CLOTHING DRIVE
For the second year in a row, we are partnering with Caitie’s Closet, to host a clothing drive to support local kids and their families. Caitie’s Closet provides clothing and basic needs to students who are suffering through poverty, homelessness or other crisis. We’ll collecting new or gently used clothing (youth sizes: 4-20 and teen sizes: xs-3x, infant to 2T), new socks, new shoes, new underwear, and full sized toiletries. Clean out your closets, and place donations in the designated box by the front desk between Wed 11/30 and Fri 12/16
MAYNARD FOOD PANTRY
For the last two years, Daybreak has assembled and donated dinner boxes to our friends at The Maynard Food Pantry. The holiday dinner box drive provides local families in need with a holiday meal!
We’re using SignUpGenius to keep track of food items needed to create 25 boxes! You can use the link to see what, and how many of each food item are needed. Once you sign up, the link will let other members know how many of each item still remains.
We will collect food Sat 12/10 through Fri 12/16. When you bring in items to Daybreak, please place them in the lounge. We’ll be assembling boxes on Friday 12/16 throughout the day and delivering them to the Maynard Food Pantry on Sunday 12/18 right after Rise-N-Grind (9:30a)
ALL members are welcome to help us assemble dinner boxes on Friday 12/16. Teens are welcome to join and earn community service hours.
WOD: Wed 11.30.2022 Bench + “Annie”
WOD
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.
HOME WOD
50-40-30-20-10
Jumping Jacks
Sit Up
ENDURANCE
2 rounds
1200m, 2:00 rest
800m, 1 min rest
400m, 3 min rest
WOD: Tue 11.29.2022 “Happy Star-ish”
WOD
“Happy Star-ish”
9-12-15-21
Bar Facing Burpees
Thrusters
Weight: 175/115, 155/105, 135/95,
9-12-15-21
Bar Facing Burpees
Thrusters
Weight: 135/95, 115/75, 95/65, 75
9-12-15-21
Bar Facing Burpees
Thrusters
Weight: 85/65, 75/55, 65/45, 55/
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.
Post Time to Comments. Compare Scores HERE.
HOME WOD
9-12-15-21
Sit ups
Jumping Squats
OLYMPIC LIFTING
Snatch
2 at 70,75+85%
5×1 at 85%
Back Squat
3×3 at 80%
WOD: Mon 11.28.2022 “Steakums”
WOD
“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.
HOME WOD
5x on the 4 minute
400 Meter Run
15 burpees
ENDURANCE
6 x 400m, rest :90
WOD: Sun 11.27.2022 “Calm Down”
WOD
“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
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WOD: Sat 11.26.2022 “Prisoner”
WOD
“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.