WOD: Tue 01.22.2019 “The Ocho Chipper”
NEWS
- NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard. No teens, 5:30p or 6:30p classes.
- Nutrition Movement Challenge: 10,000 meter row
- THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community
WOD
30/20 Bar Muscle Ups
30 Hang Power Cleans (165/115)
30 Toes to Bar
WOD Guidance & Goal: For the weightlifting movements (hang cleans, front squats and shoulder to overhead) choose a weight that you can do 5-7 reps in a row. For the gymnastics movements, start with a big set then chip away. Target 20 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a
WOD: Mon 01.21.2019 “Fun”
NEWS
- TODAY 1/21: 5:30a, 9a, 5:30p classes and BARBELL at 6:30p ONLY
- NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard. No teens, 5:30p or 6:30p classes.
- Nutrition Movement Challenge: 10,000 meter row
- THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community
WOD
“Fun”
AMRAP 20:
50 Double Unders
35 Sit Ups
100 Meter Rower Sprint
WOD Guidance & Goal: Each exercise takes about 1 minute to complete so each round should take 3-4 minutes. Scale double unders and sit ups to stay within the time parameter. Target 5-7 rounds.
Post Rounds to Comments.
ENDURANCE
4x800m, 2 min rest between sets
BARBELL CLUB
6:30p!!
WOD: Sat 01.19.2019 “Cindy”
NEWS
- MONDAY 1/21: 5:30a, 9a, 5:30p classes and BARBELL at 6:30p ONLY
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard
- Nutrition Movement Challenge: 8 Mile Bike
WOD
“Cindy”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD Guidance & Goal: Choose a pace and stick to it! If you are proficient at pull ups and push ups, challenge yourself to do 1 round per minute. If this is your first time attempting “Cindy” target 10 rounds. The push ups will breakdown. Do small sets with quick breaks.
Post Rounds to Comments. Compare scores HERE.
WOD: Fri 01.18.2019 “Randy’s Row”
NEWS
- MONDAY 1/21: 5:30a, 9a, 5:30p classes and BARBELL at 6:30p ONLY
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard
- Nutrition Movement Challenge: 8 Mile Bike
WOD
Hang Power Snatch
5 x 3 reps, building
“Randy’s Row”
3 Rounds:
25 Hang Snatches (75/55)
500 Meter Row
WOD Guidance & Goal: Start working sets of hang power snatch at 65% of your 1 rep max and build by 5-10%. For Randy’s row, choose a weight you can do at least 15 reps unbroken. Target 12-15 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
4x400m, rest 1 min
rest 4 min
5x300m, rest :45
rest 3 min
6x200m, rest :30
WOD: Thu 01.17.2019 “Get Ugly”
NEWS
- MONDAY 1/21: 5:30a, 9a, 5:30p classes and BARBELL at 6:30p ONLY
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard
- Nutrition Movement Challenge: 8 Mile Bike
WOD
10 Rounds of AMRAP 1
7 Handstand Push Ups
WOD Guidance & Goal: Handstands are kipping and will take anywhere between 15-30 seconds to complete. You’ll have the remaining time to chip through squat cleans. Choose a weight you can do at least 3 in a row.
Post Reps to Comments.
BARBELL CLUB
6:30p
WOD: Wed 01.16.2019 “I Have Questions”
NEWS
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard
- Nutrition Movement Challenge: 8 Mile Bike
WOD
“I Have Questions”
1 Mile Bike
50 Sit Ups
20 Bar Muscle Ups
100 Double Unders
1 Mile Bike
WOD Guidance & Goal: Get uncomfortable on the bike. Your legs get a rest during the sit ups and bar muscle ups. Catch your breath on the sit ups then chip away at bar muscle ups in either singles or manageable sets. Try for big sets of double unders then smash the last bike! Target 15-17 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
3k time trial
WOD: Tue 01.15.2019 “Haters”
NEWS
HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard
WOD
“Haters”
10-9-8-7-6-5-4-3-2-1
Dumbbell Clean and Jerks (50/35)
Burpee Box Jump Overs
WOD Guidance & Goal: Choose a weight for the dumbbells that you can do 5 clean and jerks in a row. For every set of clean and jerks, do at least half before placing the dumbbells down. For the burpee box jump overs, find a pace you can stick with and keep moving with minimal/no rest. Target is 15 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a
HOLIDAY PARTY: THU, JAN 24th at Battleroad Brewery
IT’S COMING: Holiday Party!!
Just when you thought the holiday crazies are over, we’re gearing up for our annual POST holiday party. So, put it in your calendar: Thursday, January 24th. We will celebrate at Battleroad Brewery in Maynard from 6-9pm. There will be no teens or night classes.
Daybreak will be providing the appetizers and munchies, and a cash bar will be available. Significant others are more than welcome to join us, but kindly leave the kiddos at home.
Not only do you get to enjoy a night out with your Daybreak buddies, but coach Mel is generously allowing all nutrition challenge participants 4 free points for that day!!
WOD: Mon 01.14.2019 Front Squat + Jerk and 1K Row
NEWS
Don’t forget, this week starts the 8 mile air bike for the New-trition Challemge!
WOD
2 Front Squat + Jerk
Build to heavy complex
Row
1k
WOD Guidance & Goal: For the front squat and jerk complex, gradually build to a heavy complex. Start with 50% of your 1 rep max jerk (most likely you’re limiting factor) and build by 5-10%. The 1k row, choose a finish time and maintain that 500m split until 300-350 meters remaining, then sprint!
Post Weight and Time to Comments.
ENDURANCE
3 x 1 mile repeat. Equal work:rest
BARBELL CLUB
7:30p