WOD: Mon 11.29.2021 “Give It Back”
WOD
“Give It Back”
EMOM 30
1. 12/9 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees
Weight: 205/145
EMOM 30
1. 10/8 Calorie Bike
2. 4 Clean + Jerks
3. 12 Burpees
Weight: 165/115
EMOM 30
1. 8/6 Calorie Bike
2. 4 Clean + Jerks
3. 9 Burpees
Weight: 115/75
WOD GUIDANCE & GOALS
We love a good EMOM! Minute one, complete the bike calories in :30-:45, and scale to meet the time domain. Minute two, choose a weight for the clean and jerk that’s heavy and you can only do single reps. Minute three, push your pace on the burpees! Record modifications and weight.
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HOME WOD
EMOM 30
1. 200 Meter Run
2. 20 Sit Ups
3. 12 Burpees
ENDURANCE
On the 4 min for 40
400 Meter Run
WOD: Sun 11.28.2021 “Today Is”
WOD
“Today Is”
Teams of 2
AMRAP 30
100 Dumbbell Hang Cleans
150 Dumbbell Thrusters
2000 Meter Run
Teams of 2
AMRAP 30
100 Dumbbell Hang Cleans
150 Dumbbell Thrusters
2000 Meter Run
Teams of 2
AMRAP 30
100 Dumbbell Hang Cleans
150 Dumbbell Thrusters
2000 Meter Run
WOD GUIDANCE & GOALS
In the 30 minute time domain, you and your buddy will do as many reps as you can of the chipper. Divide reps however you’d like, but you must complete all of the cleans before the thrusters, and all of the thrusters before the run. The run must be completed in 200m intervals, you-go-I-go style. If/When you complete the chipper, start over again!
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WOD: Sat 11.27.2021 “Time Changes”
NEWS
- TODAY + TOMORROW: Regular Schedule
WOD
“Time Changes”
50-35-20
Sumo Deadlift High Pull
Dumbbell Step Ups, 20″
Dumbbell Russian Twists
500 Meter Row
Weight: 75/55, 53/35
50-35-20
Sumo Deadlift High Pull
Dumbbell Step Ups, 20″
Dumbbell Russian Twists
400 Meter Row
Weight: 55/35, 35/20
40-30-20
Sumo Deadlift High Pull
Dumbbell Step Ups, 20″
Dumbbell Russian Twists
350 Meter Row
Weight: 55/35, 25/15
WOD GUIDANCE & GOALS
For the sumos, choose a light weight and do five sets of ten reps with very small breaks between sets. The step ups are with one dumbbell and can be held anyway you’d like, except resting the db on your thigh. Choose a weight for the step ups that you can hold onto for the first fifty reps unbroken. Use that same dumbbell for the Russian twists (left is one, right is two), and complete every round with a 500 meter row (2:00). Target 22 minutes.
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WOD: Fri 11.26.2021 Bench + “Dry Shampoo”
NEWS
- TODAY: TWO CLASSES 8:15a + 9:15a ONLY!
- TOMORROW: Regular Schedule
WOD
“Dry Shampoo”
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
Max Presses
*every break do 50 double unders
Weight: 95/65
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
Max Presses
*every break do 15 attempts
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
*every break do 75 single unders
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 70% of your 1 rep max or 7/10 effort for three sets of five reps, then build slightly to a slightly heavier weight for three sets of three. No sets or reps should be close to failure. For the metcon, choose a weight for the presses that is light and you can do 15-20 reps before having to break. When you break (every time you break) do fifty double unders. Record weight and reps.
Courtesy of CF.com
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WOD: Thu 11.25.2021 “Kinda Stuffed”
NEWS
- TODAY: ONE CLASS at 8a. Beer Mile at 9:15a
- TOMORROW: TWO CLASSES 8:15a + 9:15a ONLY!
WOD
“Kinda Stuffed”
2 Rounds
800 Meter Run
40 Pull Ups
30 Lunges
20 Kettlebell Swings
30 Kettlebell Deadlifts
40 Sit Ups
800 Meter Run
Weight: 53/35
2 Rounds
800 Meter Run
20 Pull Ups
30 Lunges
20 Kettlebell Swings
30 Kettlebell Deadlifts
40 Sit Ups
800 Meter Run
Weight: 35/26
1 Round
600 Meter Run
40 Ring Row
30 Lunges
20 Kettlebell Swings
30 Kettlebell Deadlifts
40 Sit Ups
800 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 doing pull ups In sets of 10, taking small breaks, then sets of five. Move on from pull ups at the 10 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. The kettlebell swings should be unbroken (if you were fresh), or broken into 10/10. The kettlebell deadlifts are with the same weight at the swings. Break into 15/15 or 20/10, and the sit ups try to do them 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 36 minutes with a 40 minute cap.
Compare Score HERE
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WOD: Wed 11.24.2021 “Open 19.1”
NEWS
- TODAY: 5:30a, 6:30a, 8:15a, 9:15a, 4:15p teens, 5p, NO 6pm
- TOMORROW: ONE CLASS AT 8am, Beer Mile at 9:15a
WOD
“Open 19.1”
AMRAP 15
19 Wall Balls
19 Calorie Row
Weight: 20/14
AMRAP 15
19 Wall Balls
15 Calorie Row
Weight: 14/10
AMRAP 15
15 Wall Balls
12 Calorie Row
Weight: 10/6
WOD GUIDANCE & GOALS
This one is gonna get gross! Every round, try to do the wall balls unbroken. If wall balls aren’t your jam (yet!) target 10-9. Slow your cycle time and try to use them as the rest. The calorie row can take anywhere between :60-:2:00. This workout is all about the row. Women try to hold 800-1000 cal/hour and men hold 1000-1300 cal/hour on the rower. Scale your calories if you know 19 cals will take over two minutes. Target 5 rounds.
Compare Scores HERE
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HOME WOD
AMRAP 15
19 Jumping Squats
300 Meter Run
ENDURANCE
6x300m, rest :45
WOD: Tue 11.23.2021 “I Ugh”
NEWS
- TODAY: Regular Schedule
- TOMORROW: 5:30a, 6:30a, 8:15a, 9:15a, 4:15p teens, 5p, NO 6PM
WOD
“I Ugh”
5 Rounds
15/12 Calorie Bike
15 Box Jumps
15 Toes to Bar
Height: 24″
5 Rounds
12/9 Calorie Bike
15 Box Jumps
15 Knee Ups
Height: 20″
5 Rounds
9/6 Calorie Bike
15 Step Ups
15 Leg Lifts
Height: 24″
WOD GUIDANCE & GOALS
Push your pace on the bike, so the calories take around a minute to complete. Shake your legs out, and over jump your first box jump as your legs will feel wonky. Complete the box jumps in :45-:60, then try to string together at least half of the toes to bar or do sets of 6/5/4 (:30-:45). Target 12 minutes.
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HOME WOD
5 Rounds
200 Meter Run
15 Box Jumps
15 V-Ups
ENDURANCE
Rest
EVENT: Lifting Up Our Community
GIVING BACK
Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with William Raveis Realty in Sudbury and Anton’s Cleaners in Framingham to support “Coats for Kids”, Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes are below.
THE DETAILS
COATS FOR KIDS
Daybreak is teaming up with William Raveis Realty in Sudbury, and Anton’s Cleaners in Framingham, to support “Coats for Kids.” If you have any gently used coats you would like to donate, we’d love your support! We’ll be collecting gently worn (and of course, new!) coats of all sizes (kids and adults) Monday 11/22 through Friday 12/17. Please place coats in the designated bin by the front desk. Anton’s Cleaners will clean all donations and then send them to “Coats for Kids.”
CLOTHING DRIVE
In partnership with Caitie’s Closet, we are hosting 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) and new socks and underwear. Clean out your closets, and place donations in the designated box by the front desk between Monday 11/29 and Sunday 12/19.
MAYNARD FOOD PANTRY
Last year we donated to and assembled dinner boxes for our friends at The Maynard Food Pantry, and we’re doing it again this December! The holiday dinner box drive provides local families in need with a holiday meal. Each box contains a ham, canned pineapple, quick bread, canned corn, canned green beans, bag of potatoes, fresh squash, 3 pounds of carrots, bag of apples, juice, brownies or cookies, rolls, cake/frosting, and a pie.
Daybreak will be collecting FOOD ITEMS + BOXES (about the size of a copier paper box: 15″ x 12″x 10″) Monday 12/13 through Sunday 12/19. When you bring in food items, please mark them off on the sheets located in the collection area (lounge). We’ll be assembling boxes on Sunday 12/19 at 9:30a after Rise-N-Grind… ALL members are welcome to help us assemble these holiday dinner boxes. Last year we donated 40 boxes… so please help us PR our donations with over 50 this year!
WOD: Mon 11.22.2021 “Time for Sleep”
NEWS
- TODAY: Regular Schedule
- TOMORROW: Regular Schedule
WOD
“Time For Sleep”
6-5-4-3 Legless Rope Climb
40-30-20-10 Pistols
40-30-20-10 Dumbbell Snatch
Weight: 50/35
7-6-5-4 Rope Climb
40-30-20-10 Assisted Pistols
40-30-20-10 Dumbbell Snatch
Weight: 35/20
12-10-8-6 Ring Row + Knee Up
40-30-20-10 Step Downs
40-30-20-10 Dumbbell Snatch
Weight: 25/15
WOD GUIDANCE & GOALS
Like all gymnastics movements, do not go to failure on the legless rope climb. Take :05-:10 between climbs to ensure your grip/arms are ready for the next rep. Alternate legs and alternate arms to complete the pistols and dumbbell snatches. Pick a pace on both movements that allows you to complete at least half the reps of every set before taking a break. Target 15 minutes.
Courtesy of CF.com
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HOME WOD
40-30-20-10 Lunges
40-30-20-10 Sit Ups
ENDURANCE
10 x :60 hill run
WOD: Sun 11.21.2021 “I’m Done”
WOD
“I’m Done”
800 Meter Run
50 Wall Balls
50 Ground to Overhead
800 Meter Run
50 Ground to Overhead
50 Wall Balls
800 Meter Run
Weight: 20/14, 45/25
800 Meter Run
50 Wall Balls
50 Ground to Overhead
800 Meter Run
50 Ground to Overhead
50 Wall Balls
800 Meter Run
Weight: 14/10, 25/15
600 Meter Run
30 Wall Balls
30 Ground to Overhead
600 Meter Run
30 Ground to Overhead
30 Wall Balls
600 Meter Run
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
Sweatfest Sunday! Run the first two 800’s at your 5k pace (moderate) so you can take one breath and start your wall balls or ground to overhead. Do the wall balls and ground to overhead in 2-3 sets (25/15/10 or 30/20). The last 800 run as fast as possible. Target 20 minutes.
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