WOD: Mon 10.03.2022 “Purpose”
NEWS
- NEW SCHEDULE: Starts TODAY! 5:30a, 6:30a, 7:30a Open Gym, 8:30a, 9:30a, 4:15 Teens, and 5:30p. See full schedule on Triib!
WOD
“WOD TITLE”
4 Rounds on the 8 Minute
375/300 Meter Row
20 Toes to Bar
10 Squat Cleans
Weight: 165/115
4 Rounds on the 8 Minute
375/300 Meter Row
20 Knee Ups
10 Squat Cleans
Weight: 125/85
4 Rounds on the 8 Minute
300/200 Meter Row
15 Leg Lifts
10 Squat Cleans
Weight: 95/65
WOD GUIDANCE & GOALS
Your legs are going to be barking after this one! Row the set amount of meters in less than two minutes. To save your grip and hip flexors, break toes to bar into sets of 10,5,5 or four sets of 5 with quick breaks (around :60-:75.) Then, choose a weight for squat cleans that you can connect for 3-4 reps before having to drop the bar. You could also attack the squat cleans in fast single reps (:60)n Each interval will take around 4-5 minutes to complete, which means you’ll get an equal work to rest ratio, so push your pace!
Post Intervals to Comments.
HOME WOD
4 Rounds on the 8 Minute
300 Meter Run
20 V-Ups
10 Push Ups
ENDURANCE
3 rounds
200m, rest 1
400m, rest 2
800m, rest 3
WOD: Sun 10.02.2022 “Forget What It Was”
WOD
“Forget What It Was”
on the 5 min for 25 minutes
10 Calorie Bike
20 Russian KB Swings
30 Sit Ups
40 Double Unders
Weight: 53/35
on the 5 min for 25 minutes
8 Calorie Bike
20 Russian KB Swings
30 Sit Ups
15 Attempts
Weight: 35/26
on the 5 min for 25 minutes
6 Calorie Bike
15 Russian KB Swings
20 Sit Ups
60 Single Unders
Weight: 26/18
WOD GUIDANCE & GOALS
Move FAST! Complete the calorie bike in less than :50 (scale to meet the time domain) then do the 20 swings unbroken. Recover on the sit ups doing one continuous set, then take one giant breath and relax your arms before trying to do the double unders unbroken. Target 3-3:30 per interval.
Post Intervals to Comments.
WOD: Sat 10.01.2022 “Keep Up”
NEWS
- TODAY Sat 10/1: Oly Class with Pancho at 9:30a
WOD
“Keep Up”
With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Muscle Ups
800 Meter Run
Weight: 315/205, 185/135
With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Chest to Bars
800 Meter Run
Weight: 225/155, 155/105
With a Partner
20 Deadlifts
1 Mile Run
20 Front Squats
1200 Meter Run
20 Muscle Ups
800 Meter Run
Weight: 185/135, 115/75
WOD GUIDANCE & GOALS
Grab your buddy and go! For the deadlifts and front squats, choose weights that require you and your partner to trade off in sets of five reps, sharing the 30 total reps however you’d like. The runs will be done 400 meters at a time, you go I go style. The mile and a half should not take more than 12-15 minutes, the mile no more than 8-10 minutes and the eight-hundred no more than 4-5 minutes. Scale meters to fit the time domains. Target 35 minutes.
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OLYMPIC LIFTING
– foam roll lats, upper back, glutes, hamstrings and quads
2 Halting snatch deadlift + 2 Snatch pulls
7 sets at 90%
3×5 at 70%
4 sets at 70%
:02 Pause
3 rounds
:30 weighted plank
10 side bends/side
EVENT: 2022 Halloween Partner Throwdown
THROWDOWN + SOCIAL
THE DETAILS
WHEN: Saturday, October 29th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Monday 10/24
WHAT: Two Partner Workouts, a Costume Contest and a Brunch Potluck
WHO: Everyone can participate! And family is welcome to watch the throwdown and join in on the potluck!
WEAR: Costumes HIGHLY recommended
TEAMS
Frankenstein – Janice, Julia + Caroline
Mummy – Jim + Jen
Zombie – Katy + Neal
Witch – Megha + Rahul
Goblin – Katie + Erin
Skull – Amanda + Marina
Ghoul – Brie + Andrew
Werewolf – Libbi + James
Tarantula – David + Brian
Vampire – Jack + Pat
Jackolantern – Alissa + Lauren
Candy Corn – Brett + Eric
RIP – Marianne + Jess
Black Cat – Marisol + Alejandro
Bat – Uma, Finley + Rhea
Scary – Robyn + Sara M
Spooky – Lourdes + BAM
Haunted – Shaun + Gabbi
Creepy – Ana + Lynne
Frightening – Tony + Todd
Crawley – Dawn + Robin
Gorey – Jon + Hori
Boogie Man – Jim + Trish
Ghost – MaryBeth + Amy
WORKOUTS
WOD 1
AMRAP 6
Partner DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weight: 95/65
Pairs will complete the AMRAP “you go, I go” style. Partner one will complete one full round of “DT” before partner two completes a round. Make sure on the deadlifts your hips open fully at the top, with your shoulders behind the bar. AFTER your twelfth deadlift is complete THEN you may go into your hang cleans, don’t do a clean (power clean) from the floor on that last rep. For the hang cleans, make sure your elbows pass the through to the other side of the bar and your legs and hips extend before the bar leaves your shoulders for the next rep. And for the jerks, they must be PUSH jerk, no splitting. Your score is total rounds.
WOD 2
50 Calorie Bike
50 Burpees over the Bar
50 Front Squats
Weight: 95/65
Pairs will complete the chipper by dividing reps/calories any way they’d like. Pairs must complete the bike before moving to the burpees, and the burpees before moving to the front squats. Only one person works at a time. For the burpees, you must take off and land with two feet, and for the front squats the crease of the hip must go below and knee with full extension of the hip and knee at the top. The cap is 10 minutes.
WOD 3 – The FINAL
TBA
*only 5 teams will advance!
WOD: Fri 09.30.2022 Snatch + Clean and Jerk
NEWS
- TOMORROW Sat 10/1: Olympic Lifting Class at 9:30a
- NEWSLETTER: Did you get our October Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced a CLASS SCHEDULE UPDATE, OLYMPIC LIFTING CLASS, HALLOWEEN PARTNER THROWDOWN + SOCIAL
WOD
Snatch
10 x on the :90
10 x on the :90
WOD GUIDANCE & GOALS
TECHNIQUE Day! Coaches will help you breakdown the mechanics of the snatch, and clean and jerk. You’ll then perform one lift on the :90 for 10 rounds, ideally build in weight every set. If your mechanics start to break down, do NOT go up in weight, either stay at the same weight or even decrease the load to perfect your movement. Record your heaviest successful lifts.
WOD: Thu 09.29.2022 “Unholy”
NEWS
- KEVIN’S SEND OFF: TODAY is coach Kevin’s last class at Daybreak (6:30a). Come join us at the Local at 5:30p as we wish him well on his new adventure!
- NEWSLETTER: Did you get our October Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced a CLASS SCHEDULE UPDATE, OLYMPIC LIFTING CLASS, HALLOWEEN PARTNER THROWDOWN + SOCIAL
WOD
“Unholy”
50′ Walking Lunge
15 Push Ups
3×10, across
*alternating
50′ Walking Lunge
15 Box Push Ups
3×10, across
*alternating
50′ Walking Lunge
10 Knee Push Ups
3×10, across
*alternating
WOD GUIDANCE & GOALS
Looks are deceiving! For the AMRAP, you’ll lunge 50 feet then do 15 push ups. Each round will take about :60-:90 to complete. That’s A LOT of rounds! Target 8 rounds. THEN, from the racks you’ll do 10 back rack lunges alternating legs (like we did with our front rack lunges), with reps 6-10 starting to get spicy! Stay at the same weight for three sets
Courtesy of TDC
Post Rounds + Weight to Comments. Compare Scores HERE.
HOME WOD
50′ Walking Lunge
15 Push Ups
ENDURANCE
Rest
Hero WOD: Wed 09.28.2022 Partner “Small”
NEWS
- KEVIN’S SEND OFFf: Tomorrow is coach Kevin’s last class at Daybreak (6:30a). Come join us at the Local at 5:30p as we wish him well on his new adventure!
- NEWSLETTER: Did you get our October Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced a CLASS SCHEDULE UPDATE, OLYMPIC LIFTING CLASS, HALLOWEEN PARTNER THROWDOWN + SOCIAL
WOD
Partner “Small”
With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run
Height: 24/20
With a Partner
3 Rounds
800/600 Meter Row
40 Burpees
40 Step Ups
600 Meter Run
Height: 24/20
With a Partner
3 Rounds
600/400 Meter Row
300 Burpees
300 Box Jumps
400 Meter Run
Height: 20″
WOD GUIDANCE & GOALS
Hero WOD! You and your partner will divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 45 minutes.
Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Post Time to Comments.
HOME WOD
3 Rounds
800 Meter Run
50 Burpees
50 Box Jumps
800 Meter Run
ENDURANCE
Today’s workout
WOD: Tue 09.27.2022 “Toaster”
NEWS
NEWSLETTER: Did you get our FALL Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced:
- CLASS SCHEDULE UPDATE – Effective Saturday October 1
- NEW OLYMPIC LIFTING CLASS & SUPPLEMENTAL PROGRAMMING – Starts on Saturday October 1. Sign up on Triib (no additional cost to members… just counts as a visit)
- HALLOWEEN PARTNER THROWDOWN + SOCIAL – Saturday October 29. Sign up at front desk!
WOD
“Toaster”
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike
Weight: 185/135, 30/20
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike
Weight: 155/105, 20/14
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
7 Calorie Bike
Weight: 115/75, 14/10
WOD GUIDANCE & GOALS
Heavy wall balls! Choose a weight for the power cleans that you may have to break into sets of 3 and 2, or fast singles. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.
Post Intervals to Comments.
HOME WOD
7 x on the 3 minute
5 Burpees
10 Squats
200 Meter Run
ENDURANCE
Rest
WOD: Mon 09.26.2022 “Such a Hassle”
WOD
“Such a Hassle”
3 Rounds
60 Double Unders
30 Dumbbell Snatch
15 Toes to Bar
6 Wall Walks
Weight: 50/35
3 Rounds
20 Attempts
30 Dumbbell Snatch
15 Knee Ups
4 Wall Walks
Weight: 35/26
3 Rounds
80 Single Unders
20 Dumbbell Snatch
10 V-Ups
40 Plank Taps
Weight: 25/15
WOD GUIDANCE & GOALS
A three rounder! Take :60-:75 for the double unders (singles or attempts). Use a db weight that you can snatch for 20 reps before taking a break. Snatches will take :90-2:00. There are a few ways to attack the toes to bar; you could go for a big set to start then chip away at smaller sets, or start with smaller manageable sets (3-5) with shorter breaks between sets. Then complete each round with six wall walks (:60-:90). Target 15 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
60 Mt. Climbers
15 Superman Rocks
15 V-Ups
6 Wall Walks
ENDURANCE
10x100m on the minute
WOD: Sun 09.25.2022 “Specialized”
WOD
“Specialized”
3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
20/15 Calorie Row
10 Burpee Pull Ups
Weight: 20/15, 53/35
3 Rounds
20 Wall Balls
20 Kettlebell Swings
Rest 2 Minutes
3 Rounds
15/12 Calorie Row
10 Burpee Pull Ups
Weight: 14/10, 35/26
3 Rounds
15 Wall Balls
15 Kettlebell Swings
Rest 2 Minutes
3 Rounds
12/9 Calorie Row
7 Burpee Pull Ups
Weight: 10/6, 26/18
WOD GUIDANCE & GOALS
The goal is to do the three rounds of wall balls and kettlebell swings UNBROKEN! You choose your wall ball and kettlebell weight, and target 12 minutes for the first couplet. For the second couplet, complete the calorie row in :75-:90 then chip away at burpee pull ups. Make sure you can jump into your pull up. Target 10 minutes.
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