WOD: Sun 12.22.2019 RNG 8am
TOMORROW
Wayland: 5:30a/6:30a/9a/12:30p and 6p
Acton: 5:30a/6:30a/9a and 6p
WOD: Sat 12.21.2019 “Earthquakey…Kinda”
NEWS
- HOLIDAY SCHEDULE: Posted HERE
WOD
“Earthquakey…Kinda”
AMRAP 24:
6 Power Cleans (185/135)
12 Handstand Push Ups
18 Box Jumps (24/20)
WOD Guidance & Goals:
Choose a weight for the cleans that you can do for 3 reps unbroken. Handstand push ups are kipping, get at least 6 in a row. Box Jumps are the breather, keep a steady pace with no breaks. Target 7 Rounds
Post Rounds to Comments. Compare Earthquakey HERE.
BARBELL CLUB
Today’s workout with 225/155
Bench press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.
WOD: Fri 12.20.2019 “Karen Burped” + “Sunday Best”
NEWS
- HOLIDAY SCHEDULE: Posted HERE
WOD
“Karen Burped”
150 Wall Balls (20/14)
*every time you break, do 5 burpees
Rest 5 Minutes
“Sunday Best”
75 Toes To Bar
*every break do 30 double unders
WOD Guidance & Goals:
Two ways to attack these workouts… for both movements, start with BIG sets then chip away at moderate sets or deliberately break every 30-50 wall balls and 15-20 toes to bar. No more than a 3 second pause on the wall balls. Target 10 minutes for Karen Burped and 5 for Sunday Best.
Post Times and Breaks to Comments. Compare scores HERE.
ENDURANCE
30 min – faster every 3 minutes
BARBELL CLUB
1) Muscle snatch: Work up to a max for the day
2) Tabata Superman hold
WOD: Thu 12.19.2019 “Treehouse”
NEWS
- HOLIDAY SCHEDULE: Posted HERE
WOD
Tabata
Rest 1 Minute
Hollow Rock
Rest 1 Minute
Rest 1 Minute
WOD Guidance & Goals:
Tabata is eight rounds of :20 of all out work followed by :10 rest. You will bike for the full tabata then rest 1 minute before then completing a full tabata of hollow rocks. And continue until you have a score for all four exercises. Target 18-50 cals on the bike, 50 hollow rocks, 50 kettlebell swings and half the rounds for the handstand hold.
Post Totals to Comments.
WOD: Wed 12.18.2019 Deadlift + Back Squat
NEWS
- HOLIDAY SCHEDULE: Posted HERE
WOD
5×2, across
5×2, across
WOD Guidance & Goals:
Coaches will help you build to around 90% of your 1 rep max for the 5 working sets of 2 reps. Heavy weight with NO fails!
Post Weight to Comments.
ENDURANCE
4x200m, rest 1 min b/w sets
rest 3 min
3x300m, rest 1 min b/w sets
rest 3 min
2x400m, rest 1 min b/w sets
BARBELL CLUB
Today’s workout PLUS
CORE
3×25 GHD Sit Ups (20/14 medball)
2019 HOLIDAY SCHEDULE
WAYLAND HOLIDAY SCHEDULE
While there are no teens classes during the holiday schedule, we are permitting current Daybreak Teens to workout with their Daybreak parents!
ACTON HOLIDAY SCHEDULE
While there are no teens classes during the holiday schedule, we are permitting current Daybreak Teens to workout with their Daybreak parents!
WOD: Tue 12.17.2018 “Count on You”
NEWS
- TONIGHT 12/17 – NO 6:30p CLASS!!
- HOLIDAY SCHEDULE: Posted HERE
WOD
“Count on You”
4 Rounds:
15 Calorie Row
15 Chest to Bar Pull Ups
15 Burpees to a Plate
WOD Guidance & Goals:
Get uncomfortable! Row at a moderate pace (1300/1000 cals/hour) aiming to finish the row within a minute. Pull ups, great into sets of 5 to save grip for later rounds. Use burpees as your rest by slowing down the cycle time. The last round, go all out!
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) Squat clean + pause front squat + front squat: 10 rounds – Every 2 minutes, complete:
1x squat clean+ 1x pause front squat + 1x front squat (work up to a max for the day.)
2) Push press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.
3)5 rounds:
3x broad jumps for max distance, rest as needed
WOD: Mon 12.16.2019 “Breath Again”
NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Breath Again”
21 Thrusters (95/65)
400 Meter Run
Rest 3 Minutes
15 Thrusters (115/80)
400 Meter Run
Rest 3 Minutes
9 Thrusters (135/95)
400 Meter Run
Rest 3 Minutes
6 Thrusters (155/105)
400 Meter Run
Rest 3 Minutes
3 Thrusters (185/135)
400 Meter Run
Rest 3 Minutes
WOD Guidance & Goals:
With rest built into this workout, go unbroken as long as possible and push the 400’s! Target 3 minutes per round.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
8 x 400m on the 3 minute
BARBELL CLUB
1) Snatch + hang snatch
10 rounds on the 2 min
2x snatch + 1x hang snatch (work up to a max for the day. All squat snatches and no dropping the bar between reps).
2) Front squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.
WOD: Sun 12.15.2019 RNG 8am
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD: Sat 12.14.2019 Bench + Squat Clean
NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
Bench
5×5, building
Squat Clean
5×5, building
WOD Guidance & Goals:
For your first working set, coaches will help you build to 65% of your 1 rep max. The second set is at 75%, then 80%, 85% and finally 90%. Squat cleans should be dropped from the top, no touch and go.
Post Weights to Comments.
BARBELL CLUB
Today’s workout