WOD: Sun 12.20.2020 RNG
NEWS
WOD
“RNG”
2 x AMRAP 3
10 Medball Cleans
10 Double Unders
10 Sit Ups
rest 1 min b/w amraps
Rest 2 Minutes
2 x AMRAP 3
10 Ground to Overhead
10 Sit to Stands
20 Russian Twist
rest 1 min b/w amraps
Rest 2 Minutes
AMRAP 3
40 Toe Taps
20 Plank Pass Thru
10 Medball Thrusters
rest 1 min b/w amraps
2 x AMRAP 3
10 Medball Cleans
10 Double Unders
10 Sit Ups
rest 1 min b/w amraps
Rest 2 Minutes
2 x AMRAP 3
10 Ground to Overhead
10 Sit to Stands
20 Russian Twist
rest 1 min b/w amraps
Rest 2 Minutes
AMRAP 3
40 Toe Taps
20 Plank Pass Thru
10 Medball Thrusters
rest 1 min b/w amraps
2 x AMRAP 3
10 Medball Cleans
25 Single Unders
10 Sit Ups
rest 1 min b/w amraps
Rest 2 Minutes
2 x AMRAP 3
10 Ground to Overhead
10 Sit to Stands
20 Russian Twist
rest 1 min b/w amraps
Rest 2 Minutes
AMRAP 3
40 Toe Taps
20 Plank Pass Thru
10 Medball Thrusters
rest 1 min b/w amraps
WOD: Sat 12.19.2020 “Happiness”
NEWS
Maynard Food Pantry
For the Maynard Food Pantry, Daybreak has donated enough food to make 45 baskets between both Wayland and Acton!! Your generosity bring joy, comfort, and happiness to feed families in need over the holiday season. TODAY we are assembling the baskets together at Daybreak + North, in a Covid-19 friendly environment. Wayland at 11am, and Acton at 10am.
WOD
“Happiness”
1 – 15/10 Calorie Bike
2 – 10 Lateral Burpees Over the Bar
3 – 15/10 Calorie Bike
4 – 5 Bear Complex
1 – 12/8 Calorie Bike
2 – 10 Burpees
3 – 12/8 Calorie Bike
4 – 5 Bear Complex
1 – 10/6 Calorie Bike
2 – 8 Burpees
3 – 10/6 Calorie Bike
4 – 5 Bear Complex
WOD GUIDANCE & GOALS
Complete each movement within the designated minute. For the bike, have at least :15 to spare before the next minute. Minute 2, complete burpees within :45 so you have at least :15 of rest before the bike. The next bike, complete with :10 to spare, and the bear complex complete all 5 in :30-:45. A bear complex is: power clean, front squat, shoulder to overhead, back squat, shoulder to overhead. The power clean will be distinct but combine the front squat to the overhead (thruster) and same with the back squat to the overhead. At least 3 of the 5 complexes should be unbroken.
Post Modifications to Comments.
HOME WOD
1 – 100 Meter Run
2 – 10 Burpees
3 – 100 Meter Run
4 – 10 Jumping Squats
ENDURANCE
Rest
WOD: Fri 12.18.2020 “No Body, No Crime”
NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, TOMORROW Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“No Body, No Crime”
500 Meter Row
35 Toes to Bar
AMRAP 20
500 Meter Row
35 Knee Ups
AMRAP 20
500 Meter Row
35 Leg Lifts
WOD GUIDANCE & GOALS
AMRAP means you get to try something new or challenging! Today, push your pace on the rower, or do as many toes to bar in a row as you possibly can. Complete the row in about 2:00 and the toes to bar in about :90. Target 5+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
400 Meter Run
35 V-Ups
ENDURANCE
20 x :20 hill sprint, walk down (full recovery)
WOD: Thu 12.17.2020 “Tolerate It”
NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“Tolerate It”
Overhead Squats
5 x 3, building
*from the floor
5 Rounds
10 Overhead Squats
200 Meter Run (250/200m Row)
10 Rounds
10 Dumbbell Overhead Squats
6 Flights of Stairs
15 Squats
6 Flights of Stairs
WOD GUIDANCE & GOALS
Plenty of options to choose from today!
Full Equipment: build to a 3 rep overhead squat (taken from the floor). Do 3 warm up sets of 3 reps, before your first working set. Ideally, build in weight every working set. For the metcon, take 75% of your heaviest, successful 3 rep and use that weight for the 10 overhead squats, coupled with a 200m run or 250/200m row (6 flights of stairs). Target 10 minutes. Overhead squats can be subbed for front squats.
Minimal Equipment: using 1 dumbbell, complete 10 total 1-arm overhead squats (use either arm), then run 6 flights of stairs or row 250/200 meters. Keep overhead squats (sub front squats) unbroken, and stairs/row around :60. Target 15 minutes.
No Equipment: Complete 15 squats and 6 flights (20 high knees + 20 butt kickers) for 10 rounds. Target 15 minutes.
Post Weight and/or Time to Comments.
HOME WOD
10 Rounds
15 Squats
6 Flights of Stairs
ENDURANCE
Rest
WOD: Wed 12.16.2020 “Gold Rush”
NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms TODAY Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“Gold Rush”
30-25-20-15
Hang Power Cleans
Box Jump Overs
Weight: 155/105
Height: 24/20
30-25-20-15
Hang Power Cleans
Step Overs
Weight: 115/75
Height: 24/20
30-25-20-15
Hang Power Cleans
Box Jump Overs
Weight: 95/65
Height: 20
WOD GUIDANCE & GOALS
Choose a weight for the hang cleans that you can cycle for 5-6 reps and then have to take a break. Continue with sets of 3-6 for the remaining reps in the set. The box jump overs are the “rest”. Cycle through the box jump/step overs at a pace that you can continuously move throughout the set. Target 15 minutes.
Post Time to Comments.
HOME WOD
30-25-20-15
Sit to Stands
Box Jump Overs
ENDURANCE
10 rounds
200m run, 200m jog
WOD: Tue 12.15.2020 “Champagne Problems”
NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms TODAY Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“Champagne Problems”
5 Rounds
20 Dumbbell Deadlifts
20 Dumbbell Sit Ups
10 Ring Dips
Weight: 50/35
5 Rounds
20 Dumbbell Deadlifts
20 Dumbbell Sit Ups
10 Box Dips
Weight: 35/20
5 Rounds
15 Dumbbell Deadlifts
15 Dumbbell Sit Ups
10 Box Dips
Weight: 35/20
WOD GUIDANCE & GOALS
For the first round, complete 20 dumbbell deadlifts either unbroken or in two sets (10/10 or 15/5). The dumbbell sit ups are done with 1 dumbbell held across your chest and one to anchor your feet. Keep the dumbbell in contact with your chest as you sit up. Sit ups will get spicy, try to complete them in 10/10 or 5/5/5/5. For the ring dips, start with bigger sets but by the last round chip away at smaller sets and even singles. Deadlifts will take :40-:60, sit ups, :60-:90 and dips :15-:30, per round. Target 15 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
20 Glute Bridge
20 Dumbbell Sit Ups
10 Dips
ENDURANCE
Rest
WOD: Mon 12.14.2020 “Willow”
NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms TODAY Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“Willow”
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Pull Ups
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Banded Pull Ups
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Bent Over Rows
WOD GUIDANCE & GOALS
AMRAPs are the perfect opportunity to work on a new/harder movement, or use a heavier weight. Today use the heavier kettlebell, do a lighter band on pull ups, do push ups from your toes, use a heavier weight on the thrusters, go for it!!
Start with small sets of push ups (6/6/6 or sets of 3) with quick breaks to save your arms for thrusters and pull ups. Choose a weight for the kettlebell swings that you can do unbroken for the first round (:40-:50). The thruster weight should be heavy enough that you cannot do the 18 reps unbroken. Break thrusters into sets of 6 reps or 7/6/5. The thrusters will take around :75-:90. For the pull ups, do bigger sets 9/9, 7/6/5, or sets of 3 reps with short breaks. The pull ups will take around :30-:60. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
18 Push Ups
18 Jumping Good Mornings
18 Lunge+Lunge+Squat
18 Sit Ups
ENDURANCE
40 min run, on the 4 min :30 sprint
WOD: Sun 12.13.2020 RNG
NEWS
- SAT WOD Recording: Here
- COMMUNITY OUTREACH: Details HERE
- Maynard Food Pantry – Donations THIS COMING WEEK 12/14-12/19. Assemble Baskets SAT 12/19
WOD
RNG
AMRAP 30
12 Kettlebell Swings
12 Kettlebell Lunges
12 Sit to Stands
12 Kettlebell Push Press
12 Kettlebell Sit Ups
*every 5 minutes do 12/8 cal bike
Weight: 53/35
AMRAP 30
12 Kettlebell Swings
12 Kettlebell Lunges
12 Sit to Stands
12 Kettlebell Push Press
12 Kettlebell Sit Ups
*every 5 minutes do 12/8 cal bike
Weight: 35/26
AMRAP 20
12 Kettlebell Swings
12 Kettlebell Lunges
12 Sit to Stands
12 Kettlebell Push Press
12 Kettlebell Sit Ups
*every 5 minutes do 12/8 cal bike
Weight: 35/26
WOD: Sat 12.12.2020 “Doses + Mimosas”
NEWS
- FRI WOD Recording: Here
- COMMUNITY OUTREACH: Details HERE
- Maynard Food Pantry – Donations THIS COMING WEEK 12/14-12/19. Assemble Baskets SAT 12/19
WOD
“Doses + Mimosas”
90 Wall Balls
600 Meter Run
30 Deadlifts
90 Wall Balls
600 Meter Run
30 Deadlifts
60 Wall Balls
400 Meter Row
20 Deadlifts
WOD GUIDANCE & GOALS
Start with a BIG set of wall balls (at least 20), then chip away in sets of 10-20. Complete wall balls around 5-6 minutes. The run/row will take around 3:00, and the 30 deadlifts do in sets of 15/15 or 10/10/10. The deadlifts will take around 2-3 minutes. Target 2+ rounds.
Post Rounds to Comments.
HOME WOD
30 Jumping Squats
600 Meter Run
30 Glute Bridge
ENDURANCE
Rest
WOD: Fri 12.11.2020 “Flip Reset”
NEWS
- THU WOD Recording: Here
- COMMUNITY OUTREACH: Details HERE
- Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19
WOD
“Flip Reset”
5 Rounds
20 Dumbbell Snatch
20 Toes to Bar
Weight: 50/35
5 Rounds
20 Dumbbell Snatch
20 Knee Ups
Weight: 35/20
5 Rounds
20 Dumbbell Snatch
20 V-Ups
Weight: 25/15
WOD GUIDANCE & GOALS
With a single dumbbell, complete 20 total snatches (10 per side), alternating arms. Then complete 20 toes to bar, knee ups or v-ups. To save your hip flexors and grip, break toes to bar into 10/10 or 5/5/5/5. Target 15 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
5 Flights
20 Leg Lifts
ENDURANCE
20 x 200m on the :90