WOD: Thu 12.10.2020 “Do It All Over”
NEWS
- WED WOD Recording: Here
- COMMUNITY OUTREACH: Details HERE
- Gordon Shelter – Decorating TODAY 12/10 at 11am
- Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19
WOD
“Do It All Over”
15 Dumbbell Hang Cleans
50 Double Unders
15 Dumbbell Thrusters
50 Double Unders
15 Dumbbell Lunges
50 Double Unders
15 Dumbbell Front Squats
50 Double Unders
15 Dumbbell Hang Cleans
15 Attempts
15 Dumbbell Thrusters
15 Attempts
15 Dumbbell Lunges
15 Attempts
15 Dumbbell Front Squats
15 Attempts
15 Dumbbell Hang Cleans
75 Single Unders
15 Dumbbell Thrusters
75 Single Unders
15 Dumbbell Lunges
75 Single Unders
15 Dumbbell Front Squats
75 Single Unders
WOD GUIDANCE & GOALS
For the dumbbell movements, you should be able to complete at least 6 of each movement before having to take a break. You will be using two dumbbells for all movements. The double unders (attempts or singles) will take around :60 each. Target 12 minutes.
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HOME WOD
15 In + Outs
50 Mt. Climbers
15 V-Ups
50 Mt. Climbers
15 Lunges
50 Mt. Climbers
15 Squats
ENDURANCE
Rest
WOD: Wed 12.09.2020 “Lento”
WOD
“Lento”
12/9 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
12/9 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Pull Ups
AMRAP 12
12/9 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
12/9 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Banded Pull Ups
Weight: 115/75
AMRAP 12
10/7 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
10/7 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Bent Over Rows
Weight: 75/55
WOD GUIDANCE & GOALS
Complete the bike calories in less than :60. Choose a weight for the jerk and the sumo deadlift high pulls that you can do for at least 6 reps before having to rest. Target 6+ rounds for both AMRAPs. For the final AMRAP 2, do a big set of kipping pull ups (or strict, banded or bent over rows), then chip away with smaller sets and short breaks.
Post Rounds/Reps to Comments.
HOME WOD
12 Push Ups
6 Flights
24 Bicycle Sit Ups
AMRAP 2
ENDURANCE
3 rounds
5 min run, 2 min jog
WOD: Tue 12.08.2020 “Fortitude”
WOD
“Fortitude”
“Fortitude”
EMOM 30
1 – 15 Calorie Row
2 – 15 Burpees
“Fortitude”
EMOM 30
1 – 12 Calorie Row
2 – 12 Burpees
“Fortitude”
EMOM 30
1 – 10 Calorie Row
2 – 10 Burpees
WOD GUIDANCE & GOALS
Get ready to work! Choose the number of calories you can complete in :45 with :15 rest. Then same with the burpees, choose a number you can complete in :45 with a :15 rest. Try to hold those two numbers for the entire workout. Record your worst round.
Courtesy of CompTrain
Check Previous Scores HERE
Post Cals/Reps to Comments.
HOME WOD
EMOM 30
1 – 200 Meter Run
2 – 15 Burpees
ENDURANCE
Rest
WOD: Mon 12.07.2020 Snatch Complex
NEWS
- COMMUNITY OUTREACH: Details HERE
- Gordon Shelter Donations – Due by Wed 12/9. Decorating Thu 12/10 at 11am
- Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19
WOD
“Snatch Complex”
Hang Snatch + Snatch
8 sets, building
Hang Snatch + Snatch
8 sets, building
Hang Snatch + Snatch
8 sets, building
WOD GUIDANCE & GOALS
Like last week’s clean complex, today’s workout is a great opportunity to dial in your form/technique but this time for the snatch! Coaches will help you build to a moderately heavy (80%) weight to start your working sets. You’ll do 2 sets at that weight, then move up in weight for the next two sets. Continue the pattern of building up in weight, as long your technique looks good. Take a two minute rest between sets. By the end of this workout, ideally you’ll be around 95% of your 1 rep max snatch.
Post Weight to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
8 x 400m, walk 100m
WOD: Sun 12.06.2020 RNG
WOD
RNG
6 Rounds
400 Meter Row
14 Dumbbell Snatch
:30 Plank
14 Dumbbell Step Ups, 20″
Weight: 35/25
6 Rounds
400 Meter Row
14 Dumbbell Snatch
:30 Plank
14 Dumbbell Step Ups, 20″
Weight: 35/25
6 Rounds
300 Meter Row
14 Dumbbell Snatch
:30 Plank
14 Dumbbell Step Ups, 20″
Weight: 25/15
HOME WOD
6 Rounds
400 Meter Run
14 Dips
:30 Plank
14 Step Ups
ENDURANCE
3 x 1 mile repeats, rest 4 min
WOD: Sat 12.05.2020 “Better Days”
WOD
“Better Days”
120 Pull Ups
100 Burpees
80 Thrusters
120 Banded Pull Ups
100 Burpees
80 Thrusters
120 Bent Over Row
80 Burpees
60 Thrusters
WOD GUIDANCE & GOALS
With your partner, complete all of the first movement before moving to the next. You can divide reps however you’d like, but one person must works as the other rests. Do bigger sets of wall balls (10-20), and smaller sets of pull ups (5-10), burpees (5’s), and thrusters (10’s). Transitions should be seamless! Target 20 minutes.
Post Time to Comments.
HOME WOD
60 Sit Ups
50 Burpees
40 Sit to Stands
ENDURANCE
Rest
WOD: Fri 12.04.2020 “Deads + Dubs”
WOD
“Deads + Dubs”
Deadlift
50 Double Unders
Deadlift
15 Attemtps
Deadlift
75 Single Unders
WOD GUIDANCE & GOALS
For the first set of deadlifts, break reps into 11/9/7 to save your grip and posterior for double unders. The second set of deads break into 8/7/6, the third into 6/5/4 or 10/5, and the final set try to do unbroken. You’ll do 50 dubs, 75 singles or 15 attempts after every set of deadlifts. Try to do biggest sets possible, completing sets around :60-:75 per round. Target 8 Minutes.
Post Time to Comments.
HOME WOD
Flights of Stairs
50 Jumping Jacks
ENDURANCE
4 Rounds
800m, rest :60
400m, rest :30
200m, rest 2:00
WOD: Thu 12.03.2020 “Set Me Free”
WOD
“Set Me Free”
1 – 15/10 Calorie Bike
2 – 20 Goblet Squats
3 – 20 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 15/10 Calorie Bike
2 – 20 Kettlebell Lunges
3 – 20 Kettlebell Push Press
1 – 12/8 Calorie Bike
2 – 15 Goblet Squats
3 – 15 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 12/8 Calorie Bike
2 – 15 Kettlebell Lunges
3 – 15 Kettlebell Push Press
1 – 9/6 Calorie Bike
2 – 15 Goblet Squats
3 – 15 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 9/6 Calorie Bike
2 – 15 Kettlebell Lunges
3 – 15 Kettlebell Push Press
WOD GUIDANCE & GOALS
For both EMOMs, complete the designated amount of work within each minute. The goblet squats and kettlebell swings will take :40-:50, scales reps to fit the time domain. For the second EMOM, the lunges will take :40-:50 and the 1-arm push press (10 per side) will take :30-:40. This is going to get VERY SPICY!
Post Weight + Scaling to Comments.
HOME WOD
1 – 200 Meter Run
2 – 30 Squats
3 – 30 Sit Ups
Rest 1 Min
EMOM 15
1 – 200 Meter Run
2 – 30 Lunges
3 – 20 Push Ups
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: Wed 12.02.2020 “Put Your Records On”
WOD
“Put Your Records On”
On the 4 Minute for 5 Rounds
400 Meter Run
10 Box Jump Overs
Max Toes to Bar
Height: 24/20
On the 4 Minute for 5 Rounds
400 Meter Run
10 Step Overs
Max Knee Ups
Height: 24/20
On the 4 Minute for 5 Rounds
200 Meter Row
10 Step Overs
Max Leg Lifts
Height: 20
WOD GUIDANCE & GOALS
Run the 400 at your 5k pace (1:45-2:15), so when you get to your box you can start jumping right away. The box jump overs will take :20-:30, and in the remaining time do as many toes to bar as possible. You will have around :60-:90 to do toes to bar, accumulate reps in sets of 5-10 to save grip and hip flexors.
Post Total Reps to Comments.
HOME WOD
On the 4 Minute for 5 Rounds
400 Meter Run
10 Box Jump Overs
Max V-Ups
ENDURANCE
20 x 100m sprint, 100m walk
WELLNESS CHALLENGE: The Highlights
For 30 days, Daybreakers’ impressive commitment to eating quality foods in the correct quantities, as well as increased water consumption, increased sleep and consistently working out, made for amazing results. Members reported better energy, better sleep, and increased workout performances. Some members lost weight (intentional or unintentional), and others said their clothes fit better.
Below we have highlighted members from both gyms. These members ranked in the top 5 for points over the course of the challenge. They are sharing their results, overall experience, tips to staying consistent, and what they’ll continue/stop post challenge.
WAYLAND
JANICE
Janice came in first place with 278 points! Janice lost 12 pounds, and reported that the waist and legs of her jeans are loose, and clothes are fitting better overall. Janice went from sleeping 3-4 hours per night, and not being able to fall asleep until 1-2am, to sleeping 7 hours per night and getting in bed by 10pm. She contributes her success to increased water intake! She said the more water she drank the more energy she had but it also kept her satisfied at meals. Janice says this is only the beginning and will continue with the challenge guidelines!
JOHN E
Came in second with 273 points! John lost 12 pounds and went down 4 belt loops. John says he has tons of energy, is feeling stronger, sleeps well, and isn’t hungry. He contributes his success to GIANT (mixing bowl size) salads at lunch. John says he has found what works for him. He found a balance (1-2 treats per week) that he plans to continue with no end in sight.
DUSTY
Placed third with 261 points! Dusty said he ate pretty much the same foods as recommended on the challenge, but with a new focus on portion control and sleep. More sleep, the right portions and a few less IPA’s, Dusty unintentionally lost 8-10 pounds, and has felt mentally clearer. Dusty plans to continue the challenge especially the 7+ hours of sleep. As far as food, Dusty said he’d add in more starch to maintain weight.
TIM
This was Tim’s first challenge with Daybreak! He earned 259 points, lost 5 pounds and feels like burpees and running are easier. A big change for Tim was adding more carbohydrates and water which he found gave him crazy energy. His go-to breakfast was spinach and tomatoes, with an egg and oatmeal which kept him on track but also satisfied.
KATIE
Katie earned 248 points, lost 4.5 pounds and her SPANDEX pants are falling off! In the past, Katie hasn’t allowed herself a “treat” like sugar or alcohol over the challenge period. This time, Katie had a couple a treat or two on a weekend, and found that kept her happy but also motivated for the weeks to come. She said “I’ve found what works for me”. And that’s what these challenges are all about, finding what works!
ACTON
MATTHEW
Matthew won the challenge with 353 points (that’s only 7 points below a perfect score!) He also Lost 14 pounds, PR’d his front squat (hit it for a triple) by 40#s, and connected bar muscle ups on skinny bands. Matthew found it easy to measure portions based on eyeballing your hand and will continue to use this method moving forward. His biggest realization was he was overdoing his fat intake. Moving forward, Matthew will have the occasional treat and add back fruit after dinner. Over the last two years at Daybreak, Matthew has lost 50 pounds!
MARY D
Mary came in second place with 305 points. Over the quarantine, Mary said she developed a sugar habit that she couldn’t quite kick. During the challenge Mary was able to break the habit and lost 6 pounds. Mary like not only focusing on nutrition, but on water, sleep and exercise! Mary, along with Susan and Kelly are continuing the challenge from now until December 23rd, who else wants to join?
SUSAN
Susan earned a total of 297 points, and lost 3.5 pounds and 3.5 inches! Susan found eating quality foods gave her confidence throughout, and at the end, of every day. Susan swears by smoothies to keep her on track. The biggest win for Susan was her overall cholesterol decreased!! Susan said the combination of an all vegan diet, exercise, and the challenge, lead to this milestone. Susan reports she has more energy and will continue with Mary and Kelly for another month at least.
LIZ
Liz earned 273 points, and is feeling more energized especially in the afternoons when she tended to feel sluggish. Biggest realization for Liz was she was eating too much fat (with contributed to her sluggishness), and she plans to keep the eyeballing portion method moving forward. Liz also liked that she could earn points from sleep, water and exercise, which gave her alternative focuses outside of just nutrition.
TACY
Tacy earned 260 points! Tacy focused on increasing her sleep from 8 to 9 hours, and included more meditating/journaling and less screen time. Tacy said that she’s feeling much stronger! Not only has she PR’d most of her lifts, she’s feeling much faster!