WOD: Sun 06.07.2020 RNG
NEWS
SAT WOD Recording: Here
WOD
1 Mile Run
21-18-15-12-9-6-3
Burpee
Sit Up
Squat
Bent Over Row
1-Legged Bicycle
1 Mile Run
Post Time to Comments.
WOD Guidance & Goals:
Run the mile as if you’re running 3 miles (easy, comfortable). Find a steady pace for the burpees, sit ups, squats, bent over rows (db hold both ends) and 1-legged bicyles (per side), to minimize rest. The final mile run as fast as possible. Target 35-40 minutes.
WOD: Sat 06.06.2020 “#JessGetsJacked”
WOD
“#JessGetsJacked”
10 Rounds EMOM
1 – 16 Alternating Dumbbell Snatches
2 – 15 Kettlebell
3 – 16 Dumbbell Split Jerks
4 – 15 V-Ups
Post Weights to Comments.
httpv://www.youtube.com/watch?v=WTN7Z_yU8Ec
WOD Guidance & Goals:
Today’s workout is 40 minutes. Each minute you’ll complete 1 movement for the designated amount of reps. Minute 1 is 16 alternating dumbbell snatches (8/side) or 8 barbell snatches. Minute 2 is 15 kettlebell or dumbbell swings. Minute 3 is 16 db split jerks (8 per side) or 8 barbell split jerks. Minute 4 is 15 V-ups (scale to tuck ups or toes to bar).
DB: 50/35
BB: 75/55
WOD: Fri 06.05.2020 “Time Bomb”
WOD
“Time Bomb”
1-2-3-4-5-6-7-8-9-10
Back Squats
Floor Press
*30 Double Unders after every round
20 Bicycles
20 Crunches
Post Time to Comments.
httpv://www.youtube.com/watch?v=1MaY1KFDqCg
WOD Guidance & Goals:
With your barbell (or db) place the bar on your back and complete 1 back squat. Lay down on the ground with your barbell over your chest and press for 1 rep. Once you complete your first set of reps do 30 double under (or timers, jumping jacks or 40 single unders). Then move to 2 reps of each movement followed by double unders. Continue this pattern until you’ve done 10 reps of back squats and floor press plus the double unders. Target 12 minutes.
DB: 50/35
BB: 95/65
ENDURANCE
2 x 5k, rest 10 min between
OR
10k Hike
BARBELL CLUB
1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
WOD: Thu 06.04.2020 “Stand Tall”
WOD
“Stand Tall”
2 Rounds
30 Shoulder Taps
200 Meter Run
:30 R-Plank Hold
200 Meter Run
:30 L-Plank Hold
200 Meter Run
30 Superman Rocks
200 Meter Run
30 Glute Bridges
200 Meter Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=bX2_VvZrAUg
WOD Guidance & Goals:
The bodyweight movements between 200’s are your rest, SPRINT the 200’s!! Start by doing 30 alternating shoulder taps (15/side), the :30 planks are on an elbow, superman rocks can be scaled to lifts and glute bridges focus on squeezing your glutes. Target 17 minutes.
WOD: Wed 06.03.2020 “Off The Map”
WOD
“Off The Map”
AMRAP 10
20 Dumbbell Overhead Lunges
20 Sit Ups
Rest 5 Minutes
AMRAP 10
10 Burpees
20 Jumping Lunges
Post Rounds/Reps to Comments.
httpv://www.youtube.com/watch?v=vWdNScJqvpM
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 total overhead lunges (or front rack lunges or db squats) using any arm to hold your weight overhead. Follow the lunges with 20 sit ups and repeat for 10 minutes. Target 6 rounds. After a 5 minutes rest, do 10 burpees then 20 total jumping lunges (or regular lunges or jumping squats). Repeat for 10 minutes and target 7 rounds.
ENDURANCE
3 Rounds
1200m run, rest 3 min
800m run, rest 2 min
400m Run, rest 1 min
BARBELL CLUB
EMOM 10
3 bench press – building
WE CAN’T BE QUIET. THIS MATTERS.
To be silent is to be complicit. Even as a small business, we are privileged to have a voice and platform to speak out and take a stand.
We stand for INCLUSION.
We stand for EQUALITY.
We stand in solidarity with the BLACK community and all those working against systemic racism, prejudice and injustice.
And we promise to do our part in helping our communities (inside the gym and out) come together for the BETTERMENT of ALL people.
This Matters.
WOD: Tue 06.02.2020 “Big Road”
WOD
“Big Road”
30-27-24-21
Dumbbell Step Ups
Power Cleans
Cash Out
20 x Elevated Sit Ups (L, Middle, R, Middle = 1 rep)
Post Time to Comments.
httpv://www.youtube.com/watch?v=oUY_i33YAy0
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 30 total db step ups (if you’re at home feel free to do box jumps instead) then 30 barbell cleans. If you’re using a db for cleans do 30 per side. Make sure the db touches down between your feet not off to the side. Target 15 minutes
DB: 35/20
BB: 95/65
BARBELL CLUB
1) Front squat: 10 rounds – Every 2 minutes, perform:
1x Pause front squat + 1x front squat
For the FS, start at a light-medium weight and increase the weight each round.
WOD: Mon 06.01.2020 “Untold Stories”
WOD
“Untold Stories”
AMRAP 25
400 Meter Run
20 Thrusters
10 Dumbbell Snatches
Post Rounds/Reps to Comments.
httpv://www.youtube.com/watch?v=1GlH1g1AQgQ
WOD Guidance & Goals:
Run 400 meters (250 meter row or 24/18 calorie bike), complete 20 thrusters with an empty bar (45/35) then 10 alternating dumbbell snatch (5/side). Target 5-6 rounds.
ENDURANCE
7 x 300m run, equal work to rest
BARBELL CLUB
EMOM 10
2 Split Jerks – work up to a heavy double
WOD: Sun 05.31.2020 “Cry Just a Little”
NEWS
SAT WOD Recording: Here
WOD
“Cry Just a Little”
10-2-30-40-50 Jumping Lunge
50-40-30-20-10 Sit Up
10-20-30-40-50 Bent Over Row
Post Time to Comments.
WOD Guidance & Goals:
Do 10 jumping lunges per side, then 50 sit ups then 10 db bent over rows or ring rows. Then move the next round. If you’re not jumping ,do walking lunges. Target 2o min.
WE’RE OPEN!
HERE. WE. GO!
Under new State and Local guidelines for re-opening businesses during the pandemic, Daybreak is hosting INDOOR and OUTDOOR classes. Detailed information has been emailed to all members.
If you’re new or interested in Daybreak, please reach out to us through our GETTING STARTED form.
And whether new or existing member, you should also click over to our RE-OPENING PAGE for a summary of key information and how to utilize our new, mandated class reservation and contact tracing system. We take the safety of our staff and members very seriously and have built in new policies and procedures which meet and, in many cases, exceed State and Local guidelines.