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.

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“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.

“#smashingceilings”

4 Rounds
6 Hang Squat Cleans
12 Burpees
18/15 Cal Bike
24 Double Unders

Weight: 165/115

4 Rounds
6 Hang Squat Cleans
12 Burpees
15/12 Cal Bike
8 Attempts

Weight: 125/85

4 Rounds
6 Hang Squat Cleans
9 Burpees
12/9 Cal Bike
32 Single Unders

Weight: 95/65

WOD GUIDANCE & GOALS
Choose a weight for the hang squat cleans that you can cycle for 2-3 reps before having to break. Move at a moderate pace on the burpees, then complete your bike calories in :75 or less.  Do big sets of dubs/singles. Target 20 minute

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“Trenches”

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 50/35

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 35/20

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 600 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 600 Meters-

Weight: 25/15

WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 3-4 rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral in + outs with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.

Post Rounds and Times to Comments. Compare Scores HERE.

“I Glow”

5 Rounds
5 Bar Muscle Ups
10 Deadlifts
20 Sit Ups

Weight: 255/165

5 Rounds
5 Chest to Bars
10 Deadlifts
20 Sit Ups

Weight: 185/135

5 Rounds
5 Pull Ups
10 Deadlifts
15 Sit Ups

Weight: 135/95

WOD GUIDANCE & GOALS
Choose a difficult upper-body-pulling movement for the 5 bar muscle ups. You can do five quick singles, all five in a row, or break into sets of 3 and 2 reps. For the deadlifts, choose a weight you can do 10 reps unbroken if you were fresh. During the workout, do sets of 6 and 4, or 4,3 and 3. The sit ups are the rest. Do the sets of twenty unbroken and catch your breath here. Target 15 minutes.

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“Ellios”

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 53/35

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 35/26

With a Partner
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
With a partner, divide reps however you’d like. If partner 1 wants to do 30 kettlebell swings in a row, let them! Be sure to take on a set of reps you can handle without completely gassing yourself out for the next movement. One strategy is to do the swings 25/25, the goblet squats in 15/15, 10/10, and the burpees in fast sets of five. The 200 meter run is TOGETHER! Target 2-3 rounds

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“Kid Cuisine”

25-20-15-10
Calorie Bike
Handstand Push Up
Double Under

25-20-15-10
Calorie Bike
Abmat Handstand Push Up
12-9-6-3
Attempts

20-15-10-5
Calorie Bike
DB Press
50-40-30-20
Single Under

WOD GUIDANCE & GOALS
Hold rpms at 55-60 or above to complete your designated calories in 2-3 minutes for the first and second intervals. For the last two rounds target 1-2 minutes per interval. The handstand push ups are kipping to the floor, or strict to abmats. Do smaller sets with quick breaks or one big set then chip away. Try for big sets of double unders. Target 12-15 minutes

Post Time to Comments. Compare Scores HERE.