WOD: Wed 07.28.2021 “People Watching”
WOD
“People Watching”
AMRAP 15
200 Meter Run
10 Burpee Strict Pull Ups
AMRAP 15
200 Meter Run
10 Burpee Jumping Pull Ups
AMRAP 15
200 Meter Run
10 Burpee Jumping Pull Ups
WOD GUIDANCE & GOALS
Burpee say what?! Yup, instead of jumping and clapping you’ll jump right into a strict pull up to complete your rep. Stand under a bar that’s six inches above your reach for burpee pull ups. If you’re scaling to jumping pull ups, stack a box or weights so that the bar meets the middle of your forearm. Burpee behind the plates/box, step onto them, hold the bar with straight arms (bend the knees), and then jump and pull your chin up. Target 6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
200 Meter Run
10 2x Push Up Burpee
ENDURANCE
10 Rounds
200 meter run
10 burpees
Rest 1 min
WOD: Tue 07.27.2021 Bulgarians, Super Set + EMOM
WOD
4 x 6/6
Tempo 22X2
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)
4 x 6/6
Tempo 22X2
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)
4 x 6/6
Tempo 22X2
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)
WOD GUIDANCE & GOALS
Accessory Day! For the Bulgarian split squats, hold two dumbbells by your sides. The tempo for each squat is :02 down, :02 at the bottom, :01 up, then right into the next split squat. Complete 6 on both sides at the same weight. For the single arm press and rows, do one set of press on each arm then one set of rows on each arm. Take about a 2 min rest then repeat but for less rep. Stick with the same weight, make it challenging. We’ll then complete accessory day with some abs!!
Post Weights to Comments.
HOME WOD
4 x 10/10
Tempo 22X2
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)
ENDURANCE
Rest
WOD: Mon 07.26.2021 “Wild Side”
NEWS
Hey Daybreakers! We uploaded a bunch of photos from the 2021 Internal Team Throwdown to our members only Facebook Forum. Check them out!
WOD
“Wild Side”
50 Double Unders
40-30-20-10 Calorie Row
10 Jerks
Weight: 155/105
15 Attempts
40-30-20-10 Calorie Row
10 Jerks
Weight: 135/95
75 Single Unders
30-20-10-5 Calorie Row
10 Jerks
Weight: 115/75
WOD GUIDANCE & GOALS
Wild is right! Every round will start with double under and end with jerks. Sandwiched between, row 10 less calories every round. Calories will take around 3-2-1-:30 to complete. Scale calories to meet the time domain. Target 14 minutes.
Post Time to Comments.
FOUNDATIONS
Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 10 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 8 of 10
MON
Deadlift
1 x 10 at 45%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 85%
1 x 4 at 90%
1 x 2 at 95%
Back Squat
5 x 3 at 80%
TUE
Sorenson Hold
4 x 70% of max Sorenson hold
Overhead Hold
4 x 50% of max overhead hold
*Increase weight by 3-5kg
GHD Hip Extensions
EMOM x 7 minutes 10-15 reps
with 25# plate
WED
Strict Press
2 x 6 at 85%
2 x 4 at 87%
1 x 3 at 92%
Deadlift
6 x (2+2) at 80%
Wall Squat
4 x 70% of max hold
FRI
Back Squat
3 x 2 at 90%
Strict Press
1 x 4 at 87%
2 x 2 at 92%
4 x 1 at 95%
GHD Sit-ups
accumulate 100-120 reps
*complete as few sets as possible
WOD: Sun 07.25.20201 “Kurupt”
WOD
“Kurt”
5 Rounds
14 Dumbbell Snatch
14 Box Jumps
Run 1000 Meters
5 Rounds
14 Hang Dumbbell Cleans
14 Dumbbell Front Squats
Weight: 50/35
5 Rounds
14 Dumbbell Snatch
14 Box Jumps
Run 1000 Meters
5 Rounds
14 Hang Dumbbell Cleans
14 Dumbbell Front Squats
Weight: 35/20
5 Rounds
12 Dumbbell Snatch
12 Box Jumps
Run 600 Meters
5 Rounds
12 Hang Dumbbell Cleans
12 Dumbbell Front Squats
Weight: 25/15
WOD GUIDANCE & GOALS
Beach muscle pump up session! Your shoulders, biceps and triceps are gonna be on fire after this one. Choose a weight for the dumbbells that you can do for 14 alternating snatches (7 per side) unbroken, and 14 hang dumbbell cleans (start unbroken then break 9/5). The first couplet of snatches and box jumps will take around 10-12 minutes (cap at 15). You’ll then immediately run a 1k (5-7 minutes) then right into the second couplet of hang cleans and front squats. The second couplet will take the same amount of time 10-12 minutes. Target sub 30 minutes (cap at 30)
Post Time to Comments.
WOD: Sat 07.24.2021 “Admit It”
WOD
“Admit It”
With a Partner
60-50-40-30-20 Calorie Row
30-25-20-15-10 Push Up
120-100-80-60-40 Double Under
30-25-20-15-10 Thrusters
6-5-4-3-2 Rope Climb
*every 5 minutes run 200 meters
Weight: 115/75
With a Partner
60-50-40-30-20 Calorie Row
30-25-20-15-10 Push Up
40-35-30-25-20 Attempts
30-25-20-15-10 Thrusters
6-5-4-3-2 Rope Climb
*every 5 minutes run 200 meters
Weight: 95/65
With a Partner
50-40-30-20-10 Calorie Row
30-25-20-15-10 Push Up
160-140-120-100-80 Single Under
30-25-20-15-10 Thrusters
12-10-8-6-4 Rope Climb
*every 5 minutes run 200 meters
Weight: 75/55
WOD GUIDANCE & GOALS
Partner WOD!! Grab a buddy or we’ll find one for you, and split up reps however you’d like. Couple hints for you… Switch on the minute for the rower, every 5 push ups, every time someone breaks on the double unders, every 10ish or so on the thrusters, and every other on the rope climbs. As soon as one person starts to slow down, hand off your work to your partner!! The killer… every 5 minutes, YOU BOTH RUN!! Target 35 minutes.
Post Time to Comments.
WOD: Fri 07.23.2021 “Sidepiece”
NEWS
- JULY SEMINAR: TODAY Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK!
WOD
“Sidepiece”
0:00-8:00
12 Bar Muscle Ups
48/36 Cal Bike
72 Squats
8:00-14:00
9 Bar Muscle Ups
24/18 Cal Bike
54 Squats
14:00-Finish
6 Bar Muscle ups
12/9 Calorie Bike
36 Squats
0:00-8:00
12 Chest to Bar
48/36 Cal Bike
72 Squats
8:00-14:00
9 Chest to Bar
24/18 Cal Bike
54 Squats
14:00-Finish
6 Chest to Bar
12/9 Calorie Bike
36 Squats
0:00-8:00
12 Strict Pull Ups
24/18 Cal Bike
72 Squats
8:00-14:00
9 Strict Pull Ups
12/9 Cal Bike
54 Squats
14:00-Finish
6 Strict Pull ups
9/6 Calorie Bike
36 Squats
WOD GUIDANCE & GOALS
Earn your rest! In the first 8 minutes, complete the bar muscle ups (or scaling option) in sets of 3-4 reps, moving on at the 2 minute mark. Then, CRANK it on the bike completing the designated calories in less than 4 minutes. You’ll then have 2 minutes to complete 72 squats (no weight) which should take around :60-:75. Write down your finish time. Then start the next chipper, which has the same movement but less reps. Complete the second bike in around 2 minutes, and the third bike in under 1 minute. Record all three times to comments.
Post Times to Comments.
HOME WOD
0:00-8:00
24 Push Ups
800 Meter Run
72 Squats
8:00-14:00
18 Push Ups
400 Meter Run
54 Squats
14:00-Finish
12 Push Ups
200 Meter Run
36 Squats
ENDURANCE
40 minute run
Include 20 x :30 sprints
WOD: Thu 07.22.2021 “Sky is Crying”
NEWS
- JULY SEMINAR: TOMORROW Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK!
WOD
“Sky is Crying”
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 50/35
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 35/20
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 25/15
WOD GUIDANCE & GOALS
Grippy Mc.Gripperson! Those farmer’s carries are going to add up. Make sure you hook grip to dumbbells to save your forearms. You’ll most likely break the 200 meters 2-3 times. Throw your arms on the sit ups to pick up your pace and make up for any pauses on the farmer’s carry. Run the 200m in less than :60, and use the same dumbbell from the farmer’s carry to do your 15 push press. Get at least 10 push press in a row before having to break. Target 18 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
200 Run
30 Sit Ups
200 Meter Run
15 Push Ups
ENDURANCE
Rest
WOD: Wed 07.21.2021 “Take a Step Back”
NEWS
- JULY SEMINAR: THIS Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
“Take a Step Back”
7 Rounds
7 Toes to Bar
7 Power Snatch
7 Burpees
Weight: 135/95
7 Rounds
7 Knee Ups
7 Power Snatch
7 Burpees
Weight: 115/75
7 Rounds
7 V-Ups
7 Power Cleans
7 Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
Not even close to the slug-fest that is “The Seven” but this one will be quick and potent! Do the toes to bar unbroken as long as possible, and if your grip starts to go do sets of 4 and 3 reps. The power snatches will be a moderate weight, maybe 3-4 in a row then HAVE to break the set. Keep a moderate pace on the burpees, completing them in less than a minute. Target sub 15 minutes.
Post Time to Comments.
HOME WOD
7 Rounds
7 V-Up
14 Jumping Jacks
7 Burpees
ENDURANCE
10 rounds
:60 moderate, :30 fast, :30 walk
WOD: Tue 07.20.2021 “Be Right There”
NEWS
- JULY SEMINAR: THIS Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
“Be Right There”
On the 3 minute for 7 Rounds
7 Strict Handstand Push Ups
3 Power Cleans
15/12 Calorie Row
Weight: 225/155
On the 3 minute for 7 Rounds
7 Abmat Strict Handstand Push Ups
3 Power Cleans
15/12 Calorie Row
Weight: 185/135
On the 3 minute for 7 Rounds
7 Bench Push Ups
3 Power Cleans
12/9 Calorie Row
Weight: 155/105
WOD GUIDANCE & GOALS
Love a good on-the-minute WOD! Start every 3 minutes with 7 strict (no kipping) handstand push ups. These should be unbroken or broken into sets of 5/2 or 4/3. The power cleans will be all single reps, so challenge yourself and go heavy. The calorie row should take no more than a minute, if you need to scale to meet the :60 guideline, then do it! You should have around :45-:60 to rest before the next interval. Record Interval Times to comments.
Post Intervals to Comments.
HOME WOD
On the 3 minute for 7 Rounds
7 Strict Handstand Push Ups
3 Sit to Stands
200 Meter Run
ENDURANCE
Rest
WOD: Mon 07.19.2021 Back Squat + Push Press
NEWS
- JULY SEMINAR: THIS Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
6 x 3 at 85%
4 x 5
at 20% higher than 1 rep max strict press
6 x 3 at 85%
4 x 5
at 20% higher than 1 rep max strict press
6 x 3 at 85%
4 x 5
at 20% higher than 1 rep max strict press
WOD GUIDANCE & GOALS
Going HEAVY on a Monday!! Coaches will guide your barbell warm up to reach your 85% or 8.5/10 effort on the back squats. There should be no failed sets but between each rep you should have to reset your breath. For the push press, build to 20% more than your 1 rep max strict press, OR a weight that is impossible to press and gets spicy on rep 3 of each set. Again, no failed sets.
Post Weights to Comments.
FOUNDATIONS
Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 10 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 6 of 10
MON
Romanian Deadlift
5 x 10
starting t 40% of 1 rep max Deadlift and then increasing slightly each set
*aim to finish at 50% of 1 rep max Deadlift
Glute Bridge Hold
3 Rounds
1:00 on/1:00 off
*Aim to increase in weight from the first session
GHD Sit-ups
5 Rounds
20-25 reps *Rest 90 seconds between sets
TUE
Deadlift
6 x (2+2) at 80%
Barbell Box Step-Ups
5 x 12 reps
*aim to start and finish heavier than last session
*avoid using your back leg too much
Plank Sequence
3 Rounds
:30 Left Plank
1 Minute Plank
:30 Right Plank
THU
Back Squat
5 x 3 at 80%
Strict Press
2 x 6 at 82%
2 x 4 at 87%
1 x 3 at 92%
FRI
Back Squat
1 x 1 at 90%
5 x 3 at 85%
Deadlift
1 x 10 at 45%
1 x 10 at 65%
1 x 6 at 75%
1 x 6 at 80%
1 x 4 at 85%
1 x 2 at 90%
Upper Body Accessories
100 Banded Tricep Extensions
50 Barbell Bicep Curls
100 Banded Pull Aparts