WOD: Sun 09.05.2021 “Chunky”
NEWS
- NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
- LABOR DAY SCHEDULE:
- TOMORROW Monday 9/6: 8a and 9a classes only
WOD
“Chunky”
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders
WOD GUIDANCE & GOALS
You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for 15 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.
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WOD: Sat 09.04.2021 “IE1 2021 Games Kinda”
NEWS
- NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
- LABOR DAY SCHEDULE:
- Monday 9/6: 8a and 9a classes only
WOD
“IE1 2021 Games Kinda”
With a Partner
50 Toes to Bar
1 Mile Run
50 Toes to Bar
1 Mile Run
50 Toes to bar
With a Partner
50 Knee Up
1 Mile Run
50 Knee Up
1 Mile Run
50 Knee Up
With a Partner
40 Leg Lifts
1200 Meter Run
40 Leg Lifts
1200 Meter Run
40 Leg Lifts
WOD GUIDANCE & GOALS
Grab your friend that likes to run, or the one who will do all the toe to bar! With your buddy, complete the toes to bar however you’d like. We suggest sets of 5-10, with fast transitions. Once the first 50 reps are complete, pairs will complete the mile relay style (you go, I go) until both have run 800 meters. Then back to toes to bar, back to another mile, and then the workout ends with 50 toes to bar. Target 25 minutes.
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HOME WOD
With a Partner
50 Leg Lifts
1 Mile Run
50 Leg Lifts
1 Mile Run
50 Leg Lifts
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: Fri 09.03.2021 Clean Complex
NEWS
- NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
- LABOR DAY SCHEDULE:
- Monday 9/6: 8a and 9a classes only
WOD
Clean Complex
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
WOD GUIDANCE & GOALS
HEAVY DAY, with a twist of technique for your Friday! Coaches will help you build to 50% of your 1 rep max clean and jerk. They’ll then set a clock, and on the 3 minute you’ll perform the complex above (your choice whether you want to squat or not.) Every three minutes you’ll also add weight, as long as the complex looks technically sound. Record weights to comments.
Post Weight to Comments.
HOME WOD
10 Rounds
10 pushups
20 sit ups
10 squats
20 lunges
ENDURANCE
5x800m, rest 2:00
WOD: Thu 09.02.2021 “Stay Sharp Say Not”
NEWS
- NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
- LABOR DAY SCHEDULE:
- Monday 9/6: 8a and 9a classes only
WOD
“Stay Sharp Say Not”
4 Rounds
50 Double Unders
20 Alternating Dumbbell Hang Snatch
20 Burpees
Weight: 50/35
4 Rounds
15 Attempts
20 Alternating Dumbbell Hang Snatch
20 Burpees
Weight: 35/20
4 Rounds
75 Single Unders
20 Alternating Dumbbell Hang Snatch
15 Burpees
Weight: 25/15
WOD GUIDANCE & GOALS
Hmmm is this a burpee workout?! Yes, yes it is. Take :60-:75 to complete the double unders. Using one db, alternate hands to complete 20 total hang snatches (:60 per round). Find a steady pace for the burpees and try to maintain it throughout (:90-2:00), until the last round where you’ll go as fast as you can! Target 17 minutes.
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HOME WOD
4 Rounds
30 Jumping Jacks
20 Russian Twists
20 Burpees
ENDURANCE
Rest
EVENT: Fall 2021 Nutrition Recharge
THE FALL 2021 NUTRITION RECHARGE
Sadly, the summer is coming to an end. As we slowly ramp back up to some form of a schedule, and school is back in session, it’s time to make your physical and mental health a priority. Many of us have been a bit lax during the summer, so it’s time to get back to some good, healthy eating habits. Fueling and moving your body is the best way to reduce stress, feel good mentally and physically, stay healthy, and conquer anything life may throw at us! No better way to do so than with a little PARTNER nutrition recharge!
For those new to Daybreak (and as a reminder for you Daybreak vets), nutrition isn’t about crash dieting, temporary habits or unsustainable routines. It’s about educating and exposing you to different ways of eating so that you can choose the best nutritional structure that works into your and your family’s daily routine. In other words, it’s about balance. While we’ll be more structured for the next SIX WEEKS by throwing in some points to keep you motivated, we’re hopefully creating some habits that can last you a lifetime.
DATES YOU NEED TO KNOW
Challenge Runs:
Start of Tuesday 9/7 to end of day Tuesday 10/19
YES, that’s SIX WEEKS! Why? Well, around week 4 is when you start to feel/see changes in your performance, your sleep, and how your favorite pair of pants fit. It also takes 21 days to form a habit, and we want those new habits to stick and become part of your lifestyle.
DETAILS
You can eat ANY FOODS you’d like. However, to help guide you in making better decisions for your overall health and performance, there will be daily challenges.
EVERYDAY challenges:
- Eat 6+ cups of vegetables
- Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, etc.
- Drink half your bodyweight in ounces of water
- 120lb x 0.5 = 60# = 60 ounces of water per day
- Get 7 hours of sleep
- Naps count toward your total for the day
- Move your body
- At Daybreak, at home, anywhere!
- No Junk
- No added sugar (maple syrup, fruit and honey are all good), no alcohol, no processed foods (ex: cookies, candies, chips, cereals, frozen novelties, etc.,)
POTENTIAL POINTS
POTENTIAL POINTS
Throughout the 6 week challenge you have the potential to earn the following DAILY points
- Eating Cups of Veggies – 1 point per cup with a max of 6 points
- Drinking half your bodyweight in ounces of water – 1 point
- Getting 7 hours of sleep – 1 point
- Working out – 1 point
- No Junk – 1 point
If you eat 6 cups of veggies (6 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point), you workout (1 point), and you do not eat any “junk” you EARN 10 points. If you have 6+ cups of veggies (6 points), drink enough water (1 point), sleep (1 point), but no workout for the day, and you have a glass of wine, you still EARN 8 points!
ACCOUNTABILITY
We workout with friends to keep us accountable and motivated, why not when it comes to fueling our bodies?! Pick a PARTNER to hold you accountable. Throughout the recharge, you and your buddy will have bonus challenges to earn extra points. At the end of the 6 weeks, your scores will be tallied together to determine the “winners”
OK, WHERE DO I SIGN UP?
Head over to Triib registration link HERE. You should use the same login information that you use to RSVP for classes.
Then, to keep track, you simply log into your Triib mobile app (yes, the same one you use to RSVP) and click on the 3 horizontal bars in the upper right and scroll down to “Events” and you’ll see the challenge. Click on the challenge and you’ll be able to enter your food scores. The app will keep your score and rank you in the gym! If you miss a logging your points, sign into Triib on your computer. You’ll have access to prior days and can update your score!
Aside from tracking your points, keep a personal log (does not have to be on the app) with updates on energy, performance, sleep, hunger, skin quality, emotions, and how your clothes feel. And, TAKE A PICTURE at the beginning of this challenge and at the end. The log will help you feel the changes occurring in your body and the picture will help you to see your progress!
WOD: Wed 09.01.2021 “Coma Cat”
WOD
“Coma Cat”
5 Rounds
15 Wall Balls
10 Pull ups
5 Strict Handstand Push Ups
Weight: 20/14
5 Rounds
15 Wall Balls
5 Pull Ups
5 Strict Abmat Handstand Push Ups
Weight: 14/10
5 Rounds
15 Wall Balls
5 Banded Strict
5 Dumbbell Seated Press
Weight: 10/6
WOD GUIDANCE & GOALS
Wall balls, pull ups, and handstands OH MY! Do as many rounds of the wall balls (:30-:45), pull ups (:20) and handstand push ups (:10) UNBROKEN! Once you can no longer do them unbroken, do them in the biggest sets you can. Target 10 minutes.
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HOME WOD
5 Rounds
25 Squats
15 Push Ups
5 Sit to Stands
ENDURANCE
60 min
Sprint :30
Jog 2:30
WOD: Tue 08.31.2021 Run
WOD
“Run”
15 x 200 Meter
on the :90
15 x 200 Meter
on the :90
15 x 200 Meter
on the :90
WOD GUIDANCE & GOALS
It’s sprint time! Complete the 200 meter sprints anywhere from :35-:60. You need at LEAST :30 of rest before the next interval. If you’re closing toward :60, cut your interval to 100 meters. You got this!
Post Fastest + Slowest to Comments.
WOD: Mon 08.30.2021 “The Jam”
NEWS
- New Foundations 8 Week Cycle starts TODAY!
WOD
“The Jam”
EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 15/12 Calorie Row
Weight: 135/95
EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 12/9 Calorie Row
Weight: 115/75
EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 9/6 Calorie Row
Weight: 95/65
WOD GUIDANCE & GOALS
Ohhh man this one is going to get spicy!! On minute one, complete TWO rounds of the barbell complex. Choose a weight for the complex that you can cycle for one round (9 movements) unbroken, drop the bar for a quick break, then complete the second round. You should have about :20-:30 of rest before the row. Scale the row to fit within the minute. Post weight/cals to comments.
Post Weight + Cals to Comments.
FOUNDATIONS
Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 8 weeks. Ideally, these can be completed after your daily workout in the gym or at home. If you have any questions about how to incorporate our Foundations program into your routine, please reach out to Mel or email us at [email protected].
WEEK 1 of 8
MON
Bike Sprints
10 x 20 calories
Rest 2 Minute
TUE
Superset
EMOM 20
1 – Split Jerk
2 – 10 KB Floor Press
Split Jerks – start at 50% and build
KB’s – as heavy as possible
THU
Press
5×5, building
*start at 65%
Superset
3 Rounds
8 Good Mornings – as heavy as possible
Max Toes to Bar
*rest as needed
FRI
Front Squat
5-3-1-1-1-1-1
*build to heavy
L-Sit
accumulate 3 min
WOD: Sun 08.29.2021 “Fast Wine”
NEWS
- TODAY: No RNG
WOD
“Fast Wine”
400 Meter Walking Lunge
400 Meter Run
4 x 10 Inchworm to 100 Meter Run
Run 400 Meters
400 Meter Walking Lunge
400 Meter Run
4 x 10 Inchworm to 100 Meter Run
Run 400 Meters
400 Meter Walking Lunge
400 Meter Run
4 x 10 Inchworm to 100 Meter Run
Run 400 Meters
WOD GUIDANCE & GOALS
Have fun and get ready for your legs to burn!! Target sub 20 minutes
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WOD: 08.28.2021 “Icarus”
NEWS
- TODAY: one class ONLY at 9a
- TOMORROW: No RNG (a workout will be posted)
WOD
“Icarus”
100 Double Unders
30 Toes to Bar
100 Double Unders
40 pull Ups
100 Double Unders
50 Burpees
30 Attempts
30 Knee Ups
30 Attempts
20 Strict Pull Ups
30 Attempts
50 Burpees
150 Single Unders
30 Leg Lifts
150 Single Unders
40 Ring Rows
150 Singles Unders
35 Burpees
WOD GUIDANCE & GOALS
Starting this workout off with a bang! 100 dubs, right around :90-2:00, will jack up your heart rate for your 30 toes to bar. Do toes to bar in sets of 10 rep to save grip and shoulders for the next round of double unders. Same thing for the pull ups, break them into sets of 10 reps. The last set of double unders, push your pace and race through the last twenty burpees. Target 15 minutes.
Courtesy of NCFit
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