NEWS: Announcing Daybreak’s 500 Club (#6) and 1000 Club (#4)!
The DAYBREAK COMMITTED CLUB is happy to announce it’s newest inductees! Even with the pandemic, these members showed they had the motivation, commitment and (given this year) the perseverance to get their butts into the gym. This year’s class boasts 13 new 500 CLUB members and 4 new 1000 CLUB members. For those new to Daybreak, that’s 500 class check-ins and 1000 class check-ins… aka a whole lotta fitness.
What’s even more cool about this batch of kick ass members is that we have the first appearance of some of our original TEENS… Morgan and Bella! Congrats ladies for balancing school, social and your health!
The new 500 CLUB photos will be up soon as well as the coveted 1000 CLUB badges! Be sure to give these Daybreakers a fist bump or high five the next time you see them!
1000 CLUB
Dusty Ladieu
Sharon Ralston
Brian Tartfufo
Chris Williams
500 CLUB
Morgan Bleakley
Paul Ciciarelli
Jim Douthit
Bella Faber
Chris Gabel
Jack Garvey
Jonathan Horne
Kristen Lorenze
Tatiana Morozova
Rahul Sethi
Tyler Sperry
Tricia Turner
Lynette Zickl
WOD: Wed 12.08.2021 “Press”
WOD
“Press”
2×8 at 67%
2×6 at 70%
3×4 at 75%
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
2×8 at 67%
2×6 at 70%
3×4 at 75%
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
2×8 at 67%
2×6 at 70%
3×4 at 75%
1. Plate Push
2. 20 Alternating V-Ups
3. 20 Plated Russian Twists
4. 20 Hollow Rocks
WOD GUIDANCE & GOALS
HEAVY DAY! Yes, those percentages are correct. You will start your working sets at almost a 7/10 effort. Reps 6-8 will get spicy. Same for the sets of 6, reps 4-6 will start to feel heavy. Then for the sets of 4 reps, reps 2-4 feel heavy. For the EMOM, start with a plate push down and back on the turf (about :30), then continue with an abdominal massacre.
Post Weight to Comments.
HOME WOD
1. 50m shuttle sprint
2. 20 Alternating V-Ups
3. 20 Russian Twists
4. 20 Hollow Rocks
ENDURANCE
8 x Tabata for distance
WOD: Tue 12.07.2021 “Arms In”
WOD
“Arms In”
With a Partner
10 Rounds
500 Meter Row
30 Medball Sit Ups
Weight: 20/14
With a Partner
10 Rounds
400 Meter Row
30 Medball Sit Ups
Weight: 14/10
With a Partner
10 Rounds
350 Meter Row
20 Medball Sit Ups
Weight: 10/6
WOD GUIDANCE & GOALS
Grab a buddy and have fun! For the row, partner one will row 250m then switch with partner two who will complete the 500 meters. Partner one will then do 15 medball sit ups, then partner two will complete the 30 reps. Keep switching until 10 rounds are complete. Target 35 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
400 Meter Row
30 Sit Ups
ENDURANCE
Rest
WOD: Mon 12.06.2021 “Catch”
WOD
“Catch”
4 Rounds
30 Double Unders
15 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats
15/12 Calorie Bike
Weight: 135/95
4 Rounds
10 Attempts
8 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats
12/9 Calorie Bike
Weight: 115/75
4 Rounds
50 Single Unders
15 Ring Rows
Rest 5 Minutes
3 Rounds
15 Front Squats
9/6 Calorie Bike
Weight: 95/65
WOD GUIDANCE & GOALS
For the first couplet, try to do the double unders unbroken every round (:30) and do the pull ups unbroken, 10/5 or 6/5/4 reps. Target 5 minutes. For the second couplet, choose a weight for the front squats that you can do unbroken for 15 reps, and right around rep 10 you want to put the bar down. Then bike your heart out, completing the calories in about :60-:90. Target sub 10 minutes. For both workouts there will be a 10 minute cap.
Post Times to Comments. Compare Scores HERE.
HOME WOD
4 Rounds
30 Jumping Jacks
15 Push Ups
Rest 5 Minutes
3 Rounds
15 Squats
200 Meter Run
ENDURANCE
8 rounds
100m sprint, 200m jog, 100m sprint, rest 2 min
WOD: Sun 12.05.2021 “These Two Aren’t What They Seem”
WOD
“These Two Aren’t What They Seem”
With a Partner
AMRAP 30
25 Calorie Row
50 Sit Ups
15 Box Jumps
Height: 24
With a Partner
AMRAP 30
20 Calorie Row
50 Sit Ups
15 Box Jumps
Height: 20″
With a Partner
AMRAP 30
15 Calorie Row
30 Sit Ups
15 Step Ups
Height: 24″
WOD GUIDANCE & GOALS
Partner up, and start working! You and your buddy can divide cals/reps however you’d like. As soon as your cycle time slows switch partners, and keep transitions fast! Target 6 rounds.
Post Rounds to Comments.
WOD: Sat 12.04.2021 “Come On, Come On”
WOD
“Come On, Come On”
24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run
Weight: 50/35
24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run
Weight: 35/20
20-16-12-8
Dumbbell Deadlift
100 Meter Run
Dumbbell Push Jerk
100 Meter Run
Weight: 25/15
WOD GUIDANCE & GOALS
Get ready to run! Choose a weight for the deadlifts that you can easily do every set unbroken. Use the same set for the jerks, which could be your limiting factor. Jerks should be done in 2-3 sets with brief breaks. Here’s the kicker, after every movement you’re going to run 200 meters. Deadlifts, run, jerks, and run again. As the reps get lighter, push the runs! Target 17 minutes.
Post Time to Comments.
WOD: Fri 12.03.2021 “The Chanukah Song”
WOD
“The Chanukah Song”
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
Weight: 185/135
8 Rounds
4 Front Squats
8 Pull Ups
8 Attempts
Rest 1 Minute
Weight: 135/95
8 Rounds
4 Front Squats
4 Strict Pull Ups
50 Single Unders
Rest 1 Minute
Weight: 115/75
WOD GUIDANCE & GOALS
Happy Chanukah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target :90-2:00 per round.
Post Intervals to Comments.
HOME WOD
8 Rounds
8 Jumping Squats
8 Push Ups
8 Sit to Stands
Rest 1 Minute
ENDURANCE
6x800m, rest 2 min
WOD: Thu 12.02.2021 “Plans in My Head”
WOD
“Plans in My Head”
4 Rounds
20 Kettlebell Swings
15 Toes to Bar
10 Ring Dips
50 Meter Farmer’s Carry
Weight: 53/35, 50/35
4 Rounds
20 Kettlebell Swings
15 Knee Up
10 Jumping Ring Dips
50 Meter Farmer’s Carry
Weight: 35/26, 35/20
4 Rounds
20 Kettlebell Swings
15 Leg Lifts
10 Box Dips
50 Meter Farmer’s Carry
Weight: 26/18, 25/15
WOD GUIDANCE & GOALS
Farmer’s Carry!! Start every round with 20 unbroken kettlebell swings (weight should feel light), and then chip away at toes to bar (10/5 or 6/5/4) and ring dips (6/4). Choose heavier dumbbells for the farmer’s carry, and to save your grip, take a quick break at the 25 meter mark. Target 12 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
30 Jumping Jacks
15 V-Ups
10 Box Dips
200 Meter Run
ENDURANCE
Rest
WOD: Wed 12.01.2021 Sumo Deadlift + Row
Sumo Deadlift + Row
Sumo Deadlift
5×5, across
Row
4 x 500 Meter
Rest 2 Minutes
Sumo Deadlift
5×5, across
Row
4 x 400 Meter
Rest 2 Minutes
Sumo Deadlift
5×5, across
Row
4 x 350 Meter
Rest 2 Minutes
WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which incorporates the quads a bit more. Coaches will help you build to 75% of your 1 rep max (of effort for the day), and you’ll maintain the same weight for five sets of five reps.
Post Weight + Time to Comments. Compare Scores HERE.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
4 x 500 Meter
Rest 2 Minutes
WOD: Tue 11.30.2021 “Nancy”
WOD
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats
Weight: 95/65
5 Rounds
400 Meter Run
15 Overhead Squats
Weight: 75/55
5 Rounds
300 Meter Run
10 Overhead Squats
Weight: 55/35
WOD GUIDANCE & GOALS
BENCHMARK! Run the 400’s at your 5k pace (moderate 7/10 effort). You should be able to pick up your bar as you run into the gym, and do at least the first three rounds of overhead squats unbroken. The weight for the squats should feel light! Once you finish your squats, expect your legs will feel heavy for the first 50 meters of the next run. ONce you’re past the first 50 meters, pick up your pace. Target 15 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
5 Rounds
400 Meter Run
15 Squats
ENDURANCE
Rest