WOD: Thu 04.28.2022 “Team Tosh”
NEWS
Monthly Specialized Extra Programming
Want to incorporate extra strength, mobility, gymnastics, core and/or accessory work into your weekly routine? Coach James can help you! Sign up with James for weekly emails that include extra work geared toward your goals. James’ extra programs are designed to coincide with Daybreak’s daily workouts, so you’re getting the added benefit without burning out.
The Details
- Weekly extra work is sent out every Sunday nights for the upcoming week
- The program takes 30-45 minutes and is to be done 2 days per week
- Two 45 min private session with James is included per month!
- You pay an additional monthly fee $199/month
- If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month
Interested in a few One-on-One Sessions with James? Contact us at [email protected].
Personal Training
- Single 1-Hour Session = $100
- 5 Pack of 1-Hour Sessions = $450
- 10 Pack of 1-Hour Sessions = $800
Group Rates (for 1-Hour Sessions)
- 2 Person = $50/each
- 3 Person = $40/each
- 4 Person = $30/each
- 5+ People = $20/each
WOD
“Team Tosh”
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time. Rest the time it takes partner to complete each interval.
WOD GUIDANCE & GOALS
Grab a buddy, and complete the workout you-go-I-go style. These are all out Intervals. The athlete who goes second has less rest after the 600m. Record total time.
Post Total Time to Comments. Compare Scores HERE.
HOME WOD
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*equal work/rest
ENDURANCE
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Wed 04.27.2022 “Bam Bam”
NEWS
Monthly Specialized Extra Programming
Want to incorporate extra strength, mobility, gymnastics, core and/or accessory work into your weekly routine? Coach James can help you! Sign up with James for weekly emails that include extra work geared toward your goals. James’ extra programs are designed to coincide with Daybreak’s daily workouts, so you’re getting the added benefit without burning out.
The Details
- Weekly extra work is sent out every Sunday nights for the upcoming week
- The program takes 30-45 minutes and is to be done 2 days per week
- Two 45 min private session with James is included per month!
- You pay an additional monthly fee $199/month
- If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month
Interested in a few One-on-One Sessions with James? Contact us at [email protected].
Personal Training
- Single 1-Hour Session = $100
- 5 Pack of 1-Hour Sessions = $450
- 10 Pack of 1-Hour Sessions = $800
Group Rates (for 1-Hour Sessions)
- 2 Person = $50/each
- 3 Person = $40/each
- 4 Person = $30/each
- 5+ People = $20/each
WOD
“Bam Bam”
50-40-30-20-10
Medball Cleans
Double Unders
10-8-6-4-2
Power Clean
Weight: 20/14, 185/135
50-40-30-20-10
Medball Cleans
15-12-9-6-3
Attempts
10-8-6-4-2
Power Clean
Weight: 14/10, 155/105
40-30-20-10
Medball Cleans
100-80-60-40
Single Unders
8-6-4-2
Power Clean
Weight: 10/6, 115/75
WOD GUIDANCE & GOALS
Medball AND barbell cleans! Break medball cleans into two sets (30/20, 20/20, 20/10, 10/10) to give your legs a quick shake out so you’re ready for double unders. For the medball cleans, coaches will make sure you pass through an extended hip position before pulling to the front squat. Try to relax your arms and shoulders on the double unders. Choose a weight for the power cleans (no squat) that is on the moderate to heavy side. You should have to do single reps to complete each set. Target 16 minutes.
Post Time to Comments.
HOME WOD
50-40-30-20-10
Squats
Jumping Jacks
Sit Ups
ENDURANCE
3 x 1k, rest 3 min
WOD: Tue 04.26.2022 “Paid In Full”
NEWS
Monthly Specialized Extra Programming
Want to incorporate extra strength, mobility, gymnastics, core and/or accessory work into your weekly routine? Coach James can help you! Sign up with James for weekly emails that include extra work geared toward your goals. James’ extra programs are designed to coincide with Daybreak’s daily workouts, so you’re getting the added benefit without burning out.
The Details
- Weekly extra work is sent out every Sunday nights for the upcoming week
- The program takes 30-45 minutes and is to be done 2 days per week
- Two 45 min private session with James is included per month!
- You pay an additional monthly fee $199/month
- If you do not want to include the 45 minute personal training session, the monthly fee is reduced to $99/month
Interested in a few One-on-One Sessions with James? Contact us at [email protected].
Personal Training
- Single 1-Hour Session = $100
- 5 Pack of 1-Hour Sessions = $450
- 10 Pack of 1-Hour Sessions = $800
Group Rates (for 1-Hour Sessions)
- 2 Person = $50/each
- 3 Person = $40/each
- 4 Person = $30/each
- 5+ People = $20/each
WOD
“Paid In Full”
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Pull Up
Squat
Push Up
10-9-8-7-6-5-4-3-2-1
Knee Ups
Banded Pull Up
Squat
1/2 Push Up
8-7-6-5-4-3-2-1
Leg Lift
Ring Row
Squat
Bench Push Up
WOD GUIDANCE & GOALS
For as long as possible do every movement UNBROKEN! You may have to break the toes to bar and pull ups into two sets, but keep the squats and push ups unbroken and fast. Target 9-12 minutes.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Leg Lifts
Squat
Push Up
ENDURANCE
Rest
WOD: Mon 04.25.2022 “Buss”
WOD
“Buss”
STRENGTH
Sumo Deadlift
5×3, across
3 Rounds
10 Sumo Deadlift High Pull
15 Thrusters
20 Box Jump Overs, 20″
STRENGTH
Sumo Deadlift
5×3, across
3 Rounds
10 Sumo Deadlift High Pull
15 Thrusters
20 Box Step Overs, 20″
STRENGTH
Sumo Deadlift
5×3, across
3 Rounds
5 Sumo Deadlift High Pull
10 Thrusters
15 Box Step Overs, 20″
WOD GUIDANCE & GOALS
HEAVY DAY! Why sumo deadlift? To put the focus more on the hamstrings and glutes, and take the quads out of the equation. Coaches will help you build to 80-85% effort for the five working sets. Record your weight.
Post Weight + Time to Comments.
HOME WOD
3 Rounds
10 Tuck Jumps
15 Lunge+Lunge+Squat
20 Sit Ups
ENDURANCE
10 Rounds
50m Sprint, 100m jog
WOD: Sun 04.24.2022 “In Charge”
WOD
“In Charge”
With a Partner
20 Rounds
8 Push Ups
16 Sit Ups
8 Kettlebell Swings
16 V-Ups
Weight: 70/53
With a Partner
20 Rounds
8 Push Ups
16 Sit Ups
8 Kettlebell Swings
16 V-Ups
Weight: 53/35
With a Partner
20 Rounds
5 Push Ups
10 Sit Ups
5 Kettlebell Swings
10 V-Ups
Weight: 35/26
WOD GUIDANCE & GOALS
Grab a buddy and let’s go! Partner one will complete one round before partner two then completes a round. One person is always working while the other person rests. Keep movements unbroken for all 20 rounds (10 round each). Record total time.
Post Time to Comments.
WOD: Sat 04.23.2022 “Open 14.4”
WOD
“Open 14.4”
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle Ups
Weight: 20/14, 135/95
AMRAP 14
50 Calorie Row
50 Knee Ups
40 Wall Balls
30 Cleans
20 Chest to Bars
Weight: 14/10, 115/75
AMRAP 14
40 Calorie Row
40 Leg Lift
30 Wall Balls
20 Cleans
10 Pull Up + Dip
Weight: 10/6, 75/55
WOD GUIDANCE & GOALS
Chipper Time! Spend no more than 4-6 minutes rowing the 60 calories. The row is a buy into the workout, which means take it at a moderate pace, not all out. To save your abs and grip for cleans and muscle ups, do the toes to bar in sets of 10 reps. Do the wall balls in a set of 20 then two sets of 10 reps. The cleans can be done in sets of 3-5 and then fast singles. Leave yourself at least a minute for the muscle ups. Target getting to the muscle ups!
Post Reps to Comments. Compare Scores HERE.
WOD: Fri 04.22.2022 “Shut Down”
WOD
“Shut Down”
300 Meter Run
10 Hang Power Cleans
300 Meter Run
10 Hang Power Cleans
200 Meter Run
10 Hang Power Cleans
WOD GUIDANCE & GOALS
SPICY! On the 3 minute, run 300 meters at a moderately fast pace (1:15-1:30). Choose a weight that is moderately heavy for the hang cleans. You should have to break the set of 10 after 5 reps. Scale run or reps so you have at least :30 of rest before the next interval. Record intervals.
Post Intervals to Comments.
HOME WOD
300 Meter Run
10 Sit to Stands
ENDURANCE
300 Meter Run
WOD: Thu 04.21.2022 “The Slow Down”
WOD
“The Slow Down”
4 Rounds
30/22 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge
Weight: 50/35
4 Rounds
24/18 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge
Weight: 35/20
4 Rounds
30/22 Calorie Bike
25′ Overhead DB Lunge
10 Burpees
25′ Overhead DB Lunge
Weight: 18/14
WOD GUIDANCE & GOALS
All the legs today! Complete the bike calories in 2-3 minutes, scale calories to meet the stimulus. With your right arm, hold one dumbbell overhead and lunge 25 feet. You’ll then put the dumbbell down, and do 10 quick burpees. On the 25 foot return, use your left hand to do the overhead lunges. Keep them unbroken. Target 16 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
10 Burpees
25′ Lunge
10 Burpees
25′ Lunge
ENDURANCE
Rest
WOD: Wed 04.20.2022 Snatch + Run
WOD
TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build
10 x 200m on the 2 minute
TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build
10 x 200m on the 2 minute
TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build
10 x 100m on the 2 minute
WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will break down the snatch complex into its three pieces. The first movement focus on keeping your arms straight, the second movement focus on the jump, and the third movement focus on a combo of straight arms then jump! You’ll build for 15-20 minutes. Dial in your mechanics!
Post Weight + Intervals to Comments.
HOME WOD
10 x 200m on the 2 minute
ENDURANCE
WOD: Tue 04.19.2022 “Face The River”
WOD
“Face The River”
Back Squat
5×3, building
*:02 pause at bottom
AMRAP 7
7 Pull Ups
7 Box Jumps
Back Squat
5×3, building
*:02 pause at bottom
AMRAP 7
4 Pull Ups
7 Box Jumps
Back Squat
5×3, building
*:02 pause at bottom
AMRAP 7
4 Banded Pull Ups
7 Step Ups
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 70% of your 1 rep max back squat. At the bottom of every rep, you’ll pause for :02 then stand. Ideally, you’ll build in weight for every set. For safety, make sure you have a spotter or know how to bail if you get stuck at the bottom.
Post Weight + Rounds to Comments. Compare Back Squat HERE.
HOME WOD
AMRAP 7
Burpees
ENDURANCE
Rest