“Hot Stuff”

4 x AMRAP 5:
21 Sit Ups
15 Bar Facing Burpees
9 Front Squats
Rest 3 Minutes

Weights: 135/95

4 x AMRAP 5:
21 Sit Ups
15 Lateral Burpees
9 Front Squats
Rest 3 Minutes

Weights: 115/75

4 x AMRAP 5:
21 Sit Ups
15 Burpees
9 Front Squats
Rest 3 Minutes

Weights: 95/65

WOD GUIDANCE & GOALS
Yes, that’s 4 AMRAP 5s with 3 minutes in between each AMRAP. Go hard because you have ample rest. Each AMRAP starts with 21 sit ups (that is, don’t continue your prior round). The sit ups will take :30-:40 (breathe here and use as your rest), the burpees around :60-:90 and the front squats :20-:30. Front squats should be heavy but unbroken every round. Aim for 2 rounds per AMRAP 5.

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“Nothing For Free”

10-9-8-7-6-5-4-3-2-1
Power Clean
Strict Handstand Push Up

Weight: 185/135

10-9-8-7-6-5-4-3-2-1
Power Clean
Abmat Handstand Push Up

Weight: 155/105

10-9-8-7-6-5-4-3-2-1
Power Clean
Dumbbell Press

Weight: 95/65

WOD GUIDANCE & GOALS
For each set of cleans, do as many as you can unbroken (no more than 3) before having to chip away at single reps. Attack the handstands the same way, do a big set then chip away at smaller sets. Target 10 minutes.

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“RBG”

3 Rounds
15 Toes to Bar
330 Meter Run

Rest 3 Minutes

3 Rounds
15 Pull Ups
330 Meter Run

3 Rounds
15 Knee Ups
330 Meter Run

Rest 3 Minutes

3 Rounds
8 Strict Pull Ups
330 Meter Run

3 Rounds
15 V-Ups
330 Meter Run

Rest 3 Minutes

3 Rounds
15 Ring Rows
330 Meter Run

WOD GUIDANCE & GOALS
The toes to bar will take :30-:45 as well as the pull ups/ring rows. Break toes to bar/pull ups in to one big set then smaller sets (10/5 or 6/5/4). The 330 meter run will take :90. Run at your 1 mile PR pace. Target 19 minutes.

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ABOUT RBG:
In honor of Ruth Bader Ginsburg, aka RBG, a successful civil rights attorney and lifelong champion of gender equality. As a women-owned and led business, Daybreak is proud to recognize her impact in breaking down glass ceilings. In 1956, she was one of nine female law students at Harvard Law School, and the only married woman and mother. She architected the legal fight for women’s rights in the 1970s and served 27 years on the nation’s highest court. She continued to workout late into her 80s until she passed away from complications associated with pancreatic cancer. The WOD rep scheme commemorates the date of her birth, 3/15/1933.

“Zeus”

3 Rounds
30 Wall Balls
30 Sumo Deadlift High Pull
30 Box Jumps
30 Push Press
30 Calorie Row
30 Push Ups
10 Back Squats

Wall Ball: 20/14
SDHP + PP: 75/55
Box: 24/20
Back Squat: 155/105

3 Rounds
20 Wall Balls
20 Sumo Deadlift High Pull
20 Step Ups
20 Push Press
20 Calorie Row
20 Push Ups
10 Back Squats

Wall Ball: 14/10
SDHP + PP: 75/55
Box: 24/20
Back Squat: 115/75

3 Rounds
15 Wall Balls
15 Sumo Deadlift High Pull
15 Box Jumps
15 Push Press
15 Calorie Row
15 Push Ups
15 Back Squats

Wall Ball: 10/6
SDHP + PP: 45/35
Box: 20
Back Squat: 75/55

WOD GUIDANCE & GOALS
This is a marathon not a sprint. Start with and try to maintain 15/15 wall balls, 10/10/10 sumo deadlift high pulls, steady unbroken set of box jumps, 15/15 or 10/10/10 push press, a moderate pace on the row, sets of 5-10 push ups and unbroken back squats. Target 30 minutes. 

ZEUS
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

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“RNG

FOR TIME:
100 Push Ups
100 Back Squats
100 Box Jumps

Weights: 95/135#
Box: 20/24″

STRENGTH:
3 x 10 OHS
60% of 1RM

FOR TIME:
100 Push Ups
100 Back Squats
100 Box Jumps

Weights: 95/135#
Box: 20/24″

STRENGTH:
3 x 10 OHS
60% of 1RM

FOR TIME:
100 Push Ups
100 Back Squats
100 Box Jumps

Weights: 95/135#
Box: 20/24″

STRENGTH:
3 x 10 OHS
60% of 1RM

WOD GUIDANCE & GOALS
While one partner works, the other will do a static hold. During the ground to overheads one partner will do a static hold with the plate out front. During the hollow rocks one partner will do a hollow hold. A plate hold overhead during burpees, a plated good morning during the superman rocks and do push ups during the Russian twists. Runs are done together. Target 22 minutes.

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“Me Gusta”

WOD GUIDANCE & GOALS
Choose a kettlebell that you can swing for at least 20 reps and push press with your non-dominant arm for 10 reps. Do big sets of each movement before chipping away at smaller sets. Swings will take :30-:45, sit to stands :90-2:00, lunges and squat combo :45-:60, and push press per side :30-:45. Target 12 minutes.

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“Pineapple Express”

WOD GUIDANCE & GOALS
Do toes to bar unbroken as long as possible. Deadlifts should be unbroken the first round, then 10/5 or 6/5/4 reps. The bike will take :60-:75 and the dubs/singles around :60. Target 5 Rounds.

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“You Broke First”

1200 Meter Run
5 Rounds
6 Strict Pull Ups
6 Strict Ring Dips
6 Strict Handstand Push Ups
1200 Meter Run

1200 Meter Run
5 Rounds
6 Banded Strict Pull Ups
6 Banded Strict Ring Dips
6 Abmat Strict Handstand Push Ups
1200 Meter Run

800 Meter Run
5 Rounds
12 Ring Rows
12 Bench Dips
12 Dumbbell Press
800 Meter Run

WOD GUIDANCE & GOALS
The first run should be at your 5k pace (moderate), like a warm up for the 5 rounds of bodyweight movements. The bodyweight movements should be challenging and without any sort of kip (strength building). Complete the 5 rounds in 7 minutes. The final run is all out! Target 18 minutes.

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“Moon Child”

21-15-9-15-21
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean

Weights: 50/35
Height: 20″

21-15-9-15-21
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean

Weights: 35/20
Height: 20″

15-12-9-12-15
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean

Weights: 25/15
Height: 20″

WOD GUIDANCE & GOALS
Push your pace on the rowing calories. You’ll get to catch your breath on the step ups. The step ups are with two dumbbells held by your sides. Alternate legs for a total of 21 reps, 15 reps, etc. Take the same dumbbells are use them for the hang power cleans. Choose a weight that you can manage for 10 step ups and 10 hang power cleans before resting. Target 15 Minutes.

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