WOD: Sat 06.27.2020 “Icon 4 – ish”
NEWS
FRI WOD Recording: Here
WOD
Icon 4 – ish
1.5 Mile Run
120 Jumping Jacks
100 Sit Ups
80 Kettlebell Swings (53/35)
60 Jumping Squats
40 Power Cleans (115/75)
20 Jerks (115/75)
Post Time to Comments.
httpv://www.youtube.com/watch?v=pDbTqz4fEww
WOD Guidance & Goals:
Run the 1.5 miles (3k row or 48 flights of stairs) at your 5k pace. The run is a buy in to the workout do not go out too hot. There will be a 15 minute cap. Recover during the jumping jacks and sit ups (try to do continuous sets). The kettlebell swings should be done at a weight that you swing for sets of 20 reps unbroken, and do the jumping squats in sets of 10-20 reps. Choose a weight for the cleans and the jerks that you can cycle for 10 reps at a time. If you have a db do 40 cleans total (20 per side) and 20 jerks total (10/side). Target 35 minutes. There will be a 40 minute cap.
WOD: Fri 06.26.2020 “Wave”
NEWS
THU WOD Recording: Here
WOD
“Wave”
NOT FOR TIME
500 Meter Row
40 Good Mornings (45/35)
30 Plank Taps
:30 Side Planks
500 Meter Row
40 Scap Push Ups
30 Bicep Curls (45/35)
20 Temp Hand Release Push Ups
500 Meter Row
40 Lunges
30 Cossack Squats
20 Squats + Half
Post Weight/Mods to Comments.
httpv://www.youtube.com/watch?v=1Oy_RdPVy6g
WOD Guidance & Goals:
Today’s workout is not for time but for QUALITY! Row 500 meters (400 meter run or 8 flights of stairs), then do 30 good mornings with an empty bar or db, 30 plank taps (total), then :30 plank on your right elbow then on your left. Row another 500 meters then do 40 scap push ups (keep arms straight only move shoulder blades together and apart), followed by 30 bicep curls and 20 temp hand-release push ups (2 second lower to get your chest to the ground, lift hands then push back up). Do your final 500 meter row, 4o total lunges (no weight), 30 total cossack squats (alternating legs) and finally 20 squats + half (sit to the bottom of your squat, come up to parallel, go back down below parallel, then stand to full extension).
WOD: Thu 06.25.2020 “Kindly Calm”
WOD
“Kindly Calm”
9-15-21
Calorie Bike
Hang Clean (115/75)
Lateral Step Overs (24/20)
Post Time to Comments.
httpv://www.youtube.com/watch?v=svTevxxQ4w4
WOD Guidance & Goals:
Complete the 9 calorie bike in less than :60. Choose a weight for the hang cleans that you can cycle for 5 reps unbroken. Recover during the lateral steps ups. Target 1:30-2:00 for the 15 calorie bike and break hang cleans into 6/5/4 reps. Target 2:00-2:30 for the 21 calorie bike and break hang cleans into 8/7/6. Steady to moderate pace on the lateral step overs. Target 12 minutes. No bike, no problem! Run 8/10/12 flights of stairs.
WOD: Wed 06.24.2020 “Walkashame”
NEWS
- TUE WOD Recording: Here
- ACTON: **NEW** 7:15am class Tuesday and Thursday starting this week!
- NEW ZOOM CLASS: 12pm Tuesday and Thursdays!
WOD
“Walkashame”
AMRAP 18
300 Meter Run
20/15 Calorie Row
10 Deadlifts (185/135)
Post Rounds to Comments.
httpv://www.youtube.com/watch?v=R22R1nQe4Js
WOD Guidance & Goals:
Run 300 meters around 1:15-1:30 (6 flights of stairs), row 20/15 around :60-1:15 (50 high knees + 50 butt kickers), then do 10 unbroken deadlifts (at least round 1). Target 6 Rounds.
ENDURANCE
5 rounds
4 minutes moderate, 2 minutes easy
WOD: Tue 06.23.2020 “Genetics”
NEWS
- MON WOD Recording: Here
- ACTON: **NEW** 7:15am class Tuesday and Thursday starting this week!
- NEW ZOOM CLASS: 12pm Tuesday and Thursdays!
WOD
“Genetics”
200 Double Unders
21-15-9
Bent Over Row (95/65)
Push Press (95/65)
200 Double Unders
Cash Out:
3x 10-15 Evil Wheels
Post Time to Comments.
httpv://www.youtube.com/watch?v=yJ2EQvsbQ98
WOD Guidance & Goals:
Begin today’s workout with 200 double unders (scale: 200 timers/jumping jacks, 300 singles or 50 attempts). Do either a giant set or purposefully chip away at sets of 50 to manage your grip and breath. Once you complete the double unders do 21-15-9 bent over rows and push press. Choose a weight for both movements that you can complete at least 8 reps in a row before having to break. Once you’ve completed the 21-15-9 couplet, finish with another 200 double unders. Target 12 minutes.
WOD: Mon 06.22.2020 “Watermelon Sugar”
NEWS
- ACTON: **NEW** 7:15am class Tuesday and Thursday starting this week!
- NEW ZOOM CLASS: 12pm Tuesday and Thursdays!
WOD
“Watermelon Sugar”
8 Rounds
15 Burpees
10 V-Ups
5 Front Squats (135/95)
rest 1 minute between rounds
Post Total Time to Comments.
httpv://www.youtube.com/watch?v=jefirgMmQeE
WOD Guidance & Goals:
Target finishing your burpees in :60-:75, v-ups in :15-:20 and front squats in :10. Choose a weight for the front squats that you can do every round unbroken. If you’re using 1-2 db’s, do 10 squats. Target a total time of 23 minutes (2 min per round).
ENDURANCE
20 x 200m on the :90
WOD: Sun 06.21.2020 “Bleed”
NEWS
SAT WOD Recording: Here
WOD
“Bleed”
150 Squat Jump + 2 Lunges
*every 10 sets do 15 Kettlebell Swings
Post Time to Comments.
WOD Guidance & Goals:
Do sets of 10 unbroken for as long as possible to outrun any lactic acid build up in your legs. Use the kettlebell swings as a recovery. Target 25 minutes.
WOD: Sat 06.20.2020 “Triple Two’s”
NEWS
FRI WOD Recording: Here
WOD
“Triplet Two’s”
2K Row
200 Double Unders
2 Mile Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=EQkHpG7ryV4
WOD Guidance & Goals:
Row the 2k at a moderate pace. The last 100 meters start to slow down and think about recovering for the double unders. Do big sets of double unders but not to exhaustion. Every set of 50 shake out your legs and grips (:10 rest). Run the 2 miles as fast as possible. At home, do a 3 mile bike or 64 flights of stairs for the row. Scale doubles to 300 singles, 50 attempts, 200 jumping jacks or timers. Target 30 minutes with a 35 minute cap (2k cap at 10 min and dubs at 15 min mark).
WOD for JUNETEENTH: Fri 06.19.2020 “EHarmony”
NEWS
- JUNETEENTH: We mean what we say and we say what we mean. We stand for INCLUSION. We stand for EQUALITY. And we stand in SOLIDARITY with the BLACK community. In honor of Juneteenth, the holiday to commemorate the official end of slavery, Daybreak will donate $10 for every workout score posted to WOD comments today. Donations will be made to the ACLU on our members’ behalf.
- THU WOD Recording: Here
WOD
30 Sumo Deadlift High Pull (75/55)
30 Front Squats
30 Hang Squat Cleans
30 Power Snatch
30 Overhead Squats
*on the minute do 5 Burpees
Post Time to Comments.
httpv://www.youtube.com/watch?v=4JGb4nvPpIw
WOD Guidance & Goals:
At 3,2,1 Go, do 5 burpees then start the sumo deadlift high pulls. Try to get 10-15 reps before the next minute. At every minute do 5 burpees. Target 15 minutes. If you have a db do 30 reps total not per side.
ENDURANCE
5 x 1 mile repeats, slightly faster than 5k pace. Rest 4 minutes between.
WOD: Thu 06.18.2020 “Bruises”
NEWS
WED WOD Recording: Here
WOD
“Bruises”
With a Partner
10 Rounds (5 per person)
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
Post Time to Comments.
httpv://www.youtube.com/watch?v=ocl1MDeiC-4
WOD Guidance & Goals:
First, you will NOT be sharing bikes with your partner. Second, go as fast as possible! At “3,2,1, Go” partner 1 will complete 20 alternating dumbbell snatches (10 per side) then a 20/15 calorie bike (around :60-:90 of work) then partner 2 will go. You’ll alternate until both athletes complete 5 rounds. If you’re at home without a bike or a partner, run 300 meters or do 50 high knees + 50 butt kickers. You’ll rest equal to your work. Target 20 minutes.