WOD: Fri 04.30.2021 Jerk Complex
NEWS
- TODAY: Shoulder Strength/Mobility Clinic with Martha at 6pm
- STARTS TOMORROW May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE. - May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.
WOD
“Jerk Complex”
Push Jerk + Split Jerk
5 building sets
Push Jerk + Split Jerk
5 building sets
Push Jerk + Split Jerk
5 building sets
WOD GUIDANCE & GOALS
From the racks, coaches will help you work up to 75-80% of your 1 rep max split or push jerk, to start your working sets. Build by five percent every working set until you’re at 95% or even a new 1 rep max!
Post Weights to Comments.
HOME WOD
Tabata
Push Ups
Squats
Sit Ups
ENDURANCE
2 Rounds
300m, rest :60
600m, rest :90
1200m, rest 2:00
WOD: Thu 04.29.2021 “Worst Days”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue TOMORROW April 30 with Shoulder Wellness. Sign Up TODAY on Triib
- STARTS SATURDAY May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE. - May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.
WOD
“Worst Days”
5 x AMRAP 3
18/14 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 70/53
Height: 24
5 x AMRAP 3
15/12 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute
Weight: 53/35
Height: 24/20
5 x AMRAP 3
12/9 Calorie Bike
12 Kettlebell Lunges
Max Step Ups
Rest 1 Minute
Weight: 35/26
Height: 24/20
WOD GUIDANCE & GOALS
Complete bike calories in :60-:90, take one breath and pick up your kettlebell in the rack position for 12 straight lunges (:30-:40). In the remaining time (about :60) do as many box jumps as possible. Target 15 jumps per round, and record total jumps for your score.
Post Reps to Comments.
HOME WOD
5 x AMRAP 3
300 Meter Run
12 Lunges
Max Box Jumps
Rest 1 Minute
ENDURANCE
Rest
Nutrition Recharge Gameplan (NRG)
NRG
For those new to Daybreak (and as a reminder for you Daybreak vets), our nutrition challenges are never about crash diets, temporary habits nor 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 during the challenge by throwing in some points to keep you motivated, we’re hopefully creating some habits that can last you long after the challenge is over.
GOALS OF THIS CHALLENGE
The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Welcome to the Nutrition Recharge Gameplan (NRG)! Unlike our last challenge, there WILL be eliminated foods and loss of points. Points are earned by making healthy choices like eating vegetables, drinking water, working out and getting sleep. And points are lost by having sugar, alcohol, and/or processed foods. Let’s dive in!
DATES YOU NEED TO KNOW
The NRG starts Saturday, May 1, and runs through Friday, May 28th.
DETAILS
The EVERYDAY:
- Eat 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 Sugar, Alcohol or Processed Foods
KEEPING SCORE
Throughout the 28 Day NRG 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
That’s 9 Potential Points per Day!
If you eat 4 cups of veggies (4 points), drink half your bodyweight in ounces of water (1 point), get at least 7 hours of sleep (1 point) and you workout (1 point), you EARN 7 points. If you have 6+ cups of veggies but don’t get enough water, sleep, and no workout for the day, you still earn 6 points!
What if you have sugar, alcohol, and/or processed foods?
- Added Sugar (except honey/maple syrup) – lose 1 point
- Alcohol – lose 1 point
- Processed Food – lose 1 point
- Packaged, boxed, bagged, etc., items that tend to be in the middle aisles at grocery stores, and are non-perishable. Also items (and ingredient lists) that cannot be identified outside of nature (ex: cookies, candies, chips, some cereals, frozen novelties, etc.,)
A perfect score at the end of the NRG is 252 points!
HOW TO REGISTER + PARTICIPATE
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 and your bonus points if any. 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 04.28.2021 “Never Gonna Happen”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. Sign Up TODAY on Triib (starting at 6p)
- May 1 – May 28th
Nutrition Recharge Gameplan (NRG): The sun is out, it’s almost beach season, tanks tops and shorts are in your weekly rotation, and it’s time to do a little recharge of what you’re putting into your body. Like our last challenge (Jan 2021), you will have the opportunity to earn points for eating veggies (6 cups per day = 6 points), getting 7+ hours of sleep, working out (anywhere), and drinking water (1/2 your bodyweight in ounces). HOWEVER, consuming alcohol, sugar, and processed foods will have an effect on your daily scores. Details and Sign Up HERE. - May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope. - May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression. - Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts.
WOD
“Never Gonna Happen”
AMRAP 20
200 Meter Run
1 Minute Plank
AMRAP 20
200 Meter Run
1 Minute Plank
AMRAP 20
200 Meter Run
1 Minute Plank
WOD GUIDANCE & GOALS
Run the 200’s at your 1 mile PR pace, that could be anywhere between :40-:60). When you return, hold a plank (elbows or hands) for 1 minute to “recover” Target 8-10 rounds.
Courtesy of HAMPlan
Post Rounds to Comments.
HOME WOD
AMRAP 20
200 Meter Run
1 Minute Plank
ENDURANCE
2 mile time trial
WOD: Tue 04.27.2021 “Creep”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Creep”
6-9-12-9-6
Lateral Burpees
Front Squats
Chest to Bar Pull Ups
Weight: 155/105
6-9-12-9-6
Lateral Burpees
Front Squats
Pull Ups
Weight: 135/95
6-9-12-9-6
Burpees
Front Squats
Banded Pull Ups
Weight: 115/75
WOD GUIDANCE & GOALS
Oh yes, it’s happening, we have an up/down ladder!! The key here is to not go too hot out the gate. Burpee sets should be at a moderate pace, so you can take one deep breath and pick up your front squat bar. The first set of front squats should be unbroken, the other sets you may have to break 6/3 and 6/6 or 6/3/3. Chip away at the chest to bar pull ups, but challenge yourself to do straight sets on at least the set of 6 and maybe even the set of 9. Target 10 minutes.
Post Time to Comments.
HOME WOD
6-9-12-9-6
Burpees
2 x Squats
Push Ups
ENDURANCE
Rest
WOD: Mon 04.26.2021 “2021 QF Event 1”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“2021 QF Event 1”
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Cleans
50 Double Unders
Rest 1 Minute
3 Rounds
10 Handstand Push Ups
10 Dumbbell Shoulder to Overhead
50 Double Unders
Weight: 50/35
3 Rounds
10 Abmat Handstand Push Ups
10 Dumbbell Hang Cleans
15 Attempts
Rest 1 Minute
3 Rounds
10 Abmat Handstand Push Ups
10 Dumbbell Shoulder to Overhead
15 Attempts
Weight: 35/20
3 Rounds
10 Bench Push Ups
10 Dumbbell Hang Cleans
75 Single Unders
Rest 1 Minute
3 Rounds
10 Bench Push Ups
10 Dumbbell Shoulder to Overhead
75 Single Unders
Weight: 25/15
WOD GUIDANCE & GOALS
To save your arms on the handstand push ups, break the set of 10 into 5/5 or 4/3/3 reps. Choose a weight for the hang cleans that you can cycle for at least 5 reps, if not unbroken. Then take a deep breath and try to do the double under in one straight set. Once you have completed the first triplet for three rounds, take exactly a one minute rest before starting the second triplet. The second triplet will be faster with kipping hspu, and a shorter range of motion with the shoulder to overhead (do jerks to save shoulders). Target 10 minutes for both triplets.
Post Total Time to Comments.
HOME WOD
3 Rounds
10 Strict Handstand Push Ups
10 V-Ups
50 Jumping Jacks
Rest 1 Minute
3 Rounds
10 Handstand Push Ups
10 V-Ups
50 Mt.Climbers
ENDURANCE
3 Rounds
2 min moderate, 1 min walk
1 min fast, 1 min walk
:30 sprint, rest 2 min
WOD: Sun 04.25.2021 “Montero”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Montero”
AMRAP 28
10 Goblet Squats
10 Kettlebell Swings
10 2 x Push Up Burpee
100 Meter Hill Run
Weight: 53/35
AMRAP 28
10 Goblet Squats
10 Kettlebell Swings
10 2 x Push Up Burpee
100 Meter Hill Run
Weight: 35/26
AMRAP 28
10 Goblet Squats
10 Kettlebell Swings
10 Burpee
100 Meter Hill Run
Weight: 26/18
WOD GUIDANCE & GOALS
Choose a weight for the kettlebell that you can squat and swing for 10 reps unbroken every round, but is just outside your comfort zone (think 70/53). Just when you thought the burpee couldn’t get any better, it did! You’ll do 2 push ups to start each burpee, then run to the top of the hill and back to your kettlebell. There’s no rest built into today’s workout. Target 6 Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 28
10 Squats
10 Sit Ups
10 2 x Push Up Burpee
100 Meter Run
ENDURANCE
Today’s workout
WOD: Sat 04.24.2021 “Wild Thing”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Wild Thing”
With a Partner
3 Rounds:
500 Meter Row
400 Meter Run
With a Partner
3 Rounds:
500 Meter Row
400 Meter Run
With a Partner
3 Rounds:
500 Meter Row
400 Meter Run
WOD GUIDANCE & GOALS
These intervals are all out, since there’s a rest built in! One partner will complete the 500 meter row (about 2 minutes) AND the 400 meter run (about 2 minutes), while the other partner rests. Both partners will complete 3 rounds. Your score is total time. Target 25 minutes.
Post Time to Comments.
HOME WOD
6 x
400 Meter Run, Rest 2:00
ENDURANCE
Rest
WOD: Fri 04.23.2021 “Kiss Me More”
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Kiss Me More”
2 x AMRAP 7
14 Alternating Dumbbell Hang Clean + Jerks
7 Box Jumps
Rest 1 Min Between AMRAPs
Weight: 50/35
Height: 24/20
2 x AMRAP 7
14 Alternating Dumbbell Hang Clean + Jerks
7 Box Jumps
Rest 1 Min Between AMRAPs
Weight: 35/20
Height: 20
2 x AMRAP 7
14 Alternating Dumbbell Hang Clean + Jerks
7 Step Ups
Rest 1 Min Between AMRAPs
Weight: 25/15
Height: 20
WOD GUIDANCE & GOALS
Treat the dumbbell hang clean like a kettlebell, and swing it between your legs to initiate the dip drive of the clean. Once the dumbbell is on your shoulder, jump it overhead for the jerk. Swing the dumbbell down like a kettlebell and switch hands before it swings through your legs. Choose a weight for the dumbbell hang clean and jerks that you can cycle for at least 7-8 reps before having to break. Target 5 rounds per AMRAP 7.
Post Rounds to Comments.
HOME WOD
2 x AMRAP 7
7 Burpees
7 Box Jumps
Rest 1 Min Between AMRAPs
ENDURANCE
20x 200m on the :90
WOD: Thu 04.22.2021 Back Squat
NEWS
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Back Squat”
Back Squat
5-3-2-3-5
Back Squat
5-3-2-3-5
Back Squat
5-3-2-3-5
WOD GUIDANCE & GOALS
Today is a heavy day!! Each set of squats should leave you winded and wanting to take at least 2 minutes of rest before the next set. Coaches will help you work up to 80% effort or 1 rep max for your fist working set. Try to target the following percentages for your working sets; 80-85-90-85-80%
Post Weights to Comments.
HOME WOD
Tabata
Squat
Push Ups
Sit Up
Burpee
Rest 1 Minute between Tabatas
ENDURANCE
Rest