WOD: Wed 03.24.2021 “U.N.I.T.Y”
NEWS
- TUE WOD Recording
- NEW GUIDELINES: Showers are now OPEN!
- FINAL OPEN WORKOUT/SOCIAL: This Friday 3/26 we will host a socially distanced happy hour after the 4:45p class!Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by Thursday night 9pm so we know how much food to get.
- 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
“U.N.I.T.Y”
15/10 Calorie Row
10 Dumbbell Hang Squat Cleans
10 Push Ups
10 Toes to Bar
15/10 Calorie Row
10 Dumbbell Hang Squat Cleans
10 Push Ups
10 Knee Ups
15/10 Calorie Row
10 Dumbbell Hang Squat Cleans
10 Push Ups
10 Leg Lifts
WOD GUIDANCE & GOALS
For today’s AMRAP, challenge yourself by doing a heavier weight on the squat cleans, doing push ups on your toes, and/or by doing toes to bar (even if it means single reps). The row will take around :60 to complete. Choose a weight for the dumbbell hang cleans that you can cycle for 5 reps then have to break. Then chip away at push ups and toes to bar. If you’re proficient at both, try to go unbroken as long as possible. Target 8 rounds.
Post Rounds to Comments.
HOME WOD
200 Meter Run
10 Lunge+Lunge+Squat
10 Push Ups
10 V-Ups
ENDURANCE
6x600m, rest :90
WOD: Tue 03.23.2021 “Let Me Blow Ya Mind”
NEWS
- MON WOD Recording
- NEW GUIDELINES: Showers are now OPEN!
- FINAL OPEN WORKOUT/SOCIAL: This Friday 3/26 we will host a socially distanced happy hour after the 4:45p class!Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by Thursday night 9pm so we know how much food to get.
- 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
“Let Me Blow Ya Mind”
On the 3 Minute for 8 Rounds
6 Handstand Push Ups
9 Box Jumps
12 Kettlebell Swings
Height: 24/20
Weight: 70/53
On the 3 Minute for 8 Rounds
6 Abmat Handstand Push Ups
9 Step Ups
12 Kettlebell Swings
Height: 24/20
Weight: 53/35
On the 3 Minute for 8 Rounds
6 Bench Handstand Push Ups
9 Step Ups
12 Kettlebell Swings
Height: 20
Weight: 35/26
WOD GUIDANCE & GOALS
Handstand push ups will take :02-:03 per rep, box jumps :03-:04, and swings :03 per rep. Target 1:15 per round and stay consistent from round to round.
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 8 Rounds
6 Handstand Push Ups
9 Box Jumps
12 Jumping Good Mornings
ENDURANCE
Rest
WOD: Mon 03.22.2021 “Moment For Life”
NEWS
- NEW GUIDELINES: Showers are now OPEN!
- FINAL OPEN WORKOUT/SOCIAL: This Friday 3/26 we will host a socially distanced happy hour after the 4:45p class!Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by Thursday night 9pm so we know how much food to get.
- 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
“Moment For Life”
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
50 Double Unders
4 Front Rack Lunges
10 Hollow Rocks
Weight: 135/95
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
15 Attempts
— Rest 5 Minutes
EMOM 10
4 Front Rack Lunges
7 Hollow Rocks
5 Deadlifts
6 Hang Power Cleans
7 Front Squats
75 Single Unders
— Rest 5 Minutes
EMOM 10
4 Front Rack Lunges
10 Tuck Rocks
WOD GUIDANCE & GOALS
Choose a weight for the AMRAP that you can cycle easily for 5 deadlifts, but is spicy for 6 hang cleans, and 9 front squats. Intentionally break the deadlifts at rep 4, take a quick break, do the 5th right into hang power cleans. Intentionally break the hang power cleans at rep 5, quick rest, then do the 6th right into the 9 front squats. Target 4-5 rounds.
Post Rounds to Comments.
HOME WOD
5 Sit to Stands
6 Push Ups
7 Squats
50 Jumping Jacks
4 Jumping Lunges
10 Hollow Rocks
ENDURANCE
4 Rounds
500m, rest :60
300m, rest :45
100m, rest :30
WOD: Sun 03.21.2021 “Mean”
NEWS
SAT WOD Recording
WOD
“Mean”
400 Meter Run
41-36-30-24-18-12-6 Sit Ups
400 Meter Run
41-36-30-24-18-12-6 Sit Ups
400 Meter Run
21-18-15-12-9-6-3 Sit Ups
WOD GUIDANCE & GOALS
At the start of the workout, the runs will be further apart and the sit ups will feel like the workout. By the set of 18, the tables will turn and the run will be the workout. Push the runs to start the workout, and try to hold on after the round of 18. Target sub 20 minutes.
Post Time to Comments.
HOME WOD
400 Meter Run
41-36-30-24-18-12-6 Sit Ups
ENDURANCE
Today’s workout
WOD: Sat 03.20.2021 “Speak Now”
NEWS
FRI WOD Recording
WOD
“Speak Now”
5 x AMRAP 3
3 Burpee Bar Muscle Ups
6 Push Ups
10 Pistols
Max Calorie Row
Rest 1 Minute
5 x AMRAP 3
3 Burpee Bar Pull Up
6 Push Ups
10 Assisted Pistols
Max Calorie Row
Rest 1 Minute
5 x AMRAP 3
3 Burpees
6 Push Ups
10 Step Downs
Max Calorie Row
Rest 1 Minute
WOD GUIDANCE & GOALS
In 3 minutes, complete as fast as possible, the work above. The three bodyweight movements will take :60-:90 and you’ll have the remaining time to row as many calories as possible. Recover during the 1 minute rest and try to be consistent from round to round. Target 15-30 Cals per interval.
Post Calories to Comments.
HOME WOD
5 x AMRAP 3
6 Burpee
8 Push Ups
10 Pistols
Max Meter Run
Rest 1 Minute
ENDURANCE
Rest
WOD: Fri 03.18.2021 “Open 21.2”
NEWS
THU WOD Recoring
WOD
“Open 21.2”
10 Dumbbell Snatches
15 Burpee Box Jumps
20 Dumbbell Snatches
15 Burpee Box Jumps
30 Dumbbell Snatches
15 Burpee Box Jumps
40 Dumbbell Snatches
15 Burpee Box Jumps
50 Dumbbell Snatches
15 Burpee Box Jumps
Weight: 50/35
Height: 24/20
10 Dumbbell Snatches
15 Burpee Step Up
20 Dumbbell Snatches
15 Burpee Step Up
30 Dumbbell Snatches
15 Burpee Step Up
40 Dumbbell Snatches
15 Burpee Step Up
50 Dumbbell Snatches
15 Burpee Step Up
Weight: 35/20
Height: 20
10 Dumbbell Snatches
150Burpee Box Jumps
15 Dumbbell Snatches
10 Burpee Box Jumps
20 Dumbbell Snatches
10 Burpee Box Jumps
25 Dumbbell Snatches
10 Burpee Box Jumps
30 Dumbbell Snatches
10 Burpee Box Jumps
Weight: 50/35
Height: 24/20
WOD GUIDANCE & GOALS
Start with a pace you can maintain for 20 minutes. Do not rush the first 3 rounds of snatches. The workout starts on the set of 40 snatches. Do the snatches unbroken for as long as possible and USE YOUR LEGS to protect your lower back. For the burpees, drop to the floor verses lowering slowly, to save your shoulders. You’ve got this!
Post Time/Reps to Comments.
HOME WOD
100 Burpee Box Jump Overs
ENDURANCE
2 rounds
1 mile, rest 2 min
800m, rest 1 min
400m, rest 3:00
WOD: Thu 03.18.2021 Deadlift + Bike
NEWS
WED WOD Recording
WOD
Deadlift + Bike
STRENGTH
Deadlift 3×5
at 80-85%
Bike
Tabata
STRENGTH
Deadlift 3×5
at 80-85%
Bike
Tabata
STRENGTH
Deadlift 3×5
at 80-85%
Bike
Tabata
WOD GUIDANCE & GOALS
Coaches will help you build to 80-85% of your 1 rep max deadlift, or effort for the day, for the three sets of five deadlifts. To cash out, you’ll do a tabata bike for max calories. If you love biking, target 7 calories per :20, if you’re indifferent target 5 calories, and if you’re not in love with the death bicycle target 3 cals per :20.
Post Weight + Cals to Comments.
HOME WOD
10 x 100m on the min.
ENDURANCE
Rest
WOD: Wed 03.17.2021 “Back to December”
NEWS
TUE WOD Recording
WOD
“Back to December”
4 Rounds
21 Wall Balls
18 Kettlebell Swings
150 Meter Run
12 Ring Dips
Weight: 20/14, 53/35
4 Rounds
21 Wall Balls
18 Kettlebell Swings
150 Meter Run
12 Box Dips
Weight: 14/10, 35/26
4 Rounds
18 Wall Balls
15 Kettlebell Swings
120 Meter Run
9 Box Dips
Weight: 10/6, 26/18
WOD GUIDANCE & GOALS
Break wall balls into 15/6 or do them unbroken. The kettlebell should feel light, and if you were fresh you could do all 18 swings unbroken. Recover on the run if you went unbroken the first two movements, or push the run if you had to break them. Chip away at the ring dips in sets of 6/6 or 4/4/4. Target 16 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
21 Squats
18 Sit Ups
150 Meter Run
12 Dips
ENDURANCE
10 rounds
100m sprint, 200m jog
WOD: Tue 03.16.2021 “Sparks Fly”
NEWS
MON WOD Recording
WOD
“Sparks Fly”
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 135/95
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 115/75
On the 3 Minute for 5 Rounds
5 Power Cleans
10 Front Rack Lunges
5 Push Press
5 Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
The four movements above should be unbroken! Choose your weight wisely. Every round should take :60-:90, so you have an equal work to rest ratio.
Courtesy of Deka
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 5 Rounds
5 Burpees
10 Jumping Lunges
5 Push Ups
5 Sit to Stands
ENDURANCE
Rest
WOD: Mon 03.15.2021 “Mine”
WOD
“Mine”
5 Rounds
10 Calorie Row
12 Toes to Bar
15 Hang Power Snatch
Rest 1 Minute
Weight: 75/55
5 Rounds
10 Calorie Row
12 Knee Ups
10 Hang Power Snatch
Rest 1 Minute
Weight: 75/55
5 Rounds
8 Calorie Row
10 Leg Lifts
12 Hang Power Clean
Rest 1 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
Complete the calorie row in :60 (scale if needed). Do the toes to bar unbroken as long as possible or break into 8/4 or 6/6. Choose a weight for the snatches that you can string together for at least 10 reps before having to quickly break and finish the set. Keep in mind you have a built in rest, so really get after every round. Target 2:15-2:45 per round.
Post Intervals to Comments.
HOME WOD
5 Rounds
100 Meter Run
12 Leg Lifts
10 Burpees
Rest 1 Minute
Weight: 75/55
ENDURANCE
6 x 600m, rest :60