WOD – Mon, Apr 28
100-80-60-40-20 Double Unders
10-8-6-4-2 Clean + Jerks
MCx: 165/115
MAx: 30-25-20-15-10 attempts, 115/75
MVx: 150-125-100-75-50 singles, 75/55
GOALS + GUIDANCE: The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you may have to do all single reps, or no more than 3 reps in a row. Target 12-15 minutes.
EVENT: Mile-a-Day May
- Run, walk, skip, or bear crawl 1 mile, OUTSIDE, everyday in May
- Mark your progress at the front desk
- Better yet, do your daily mile with a friend!
WOD – Sun, Apr 27
AMRAP 50
1 Mile Run
15 Burpee Pull Ups
MAx: 1200m, 10 burpee pull ups
MVx: 800m, 10 burpees, 10 ring rows
GOALS + GUIDANCE: The original “Clovis” workout is a 10 mile run followed by 150 burpee pull ups. Today, see how many rounds of a 1 mile run and 15 burpee pull ups you can complete in 50 minutes. Target 4-5 rounds
WOD – Sat, Apr 26
10 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Clean
MCx: 225/155
MAx: knee up or pike up, 165/115
MVx: 200/150m, v-up or leg lift, 115/75
GOALS +GUIDANCE: Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power clean. Your goal is to complete each round with around :60 of rest before the next round begins. Record any modifications.
WOD – Fri, Apr 25
5 x :90on/:90off
15/12 Calorie Bike
Max DB Thrusters
MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cals, 25/15
GOALS + GUIDANCE: Thank you Mtn Tough FItness for this gem of a workout! Complete the calorie bike in :60 or less (hold 60+ rpms) then in the remaining :30 complete as many db thrusters as possible which will be around 10 reps. You get equal time to rest, so get uncomfortable and work to the last second. Record your total reps.
WOD – Thu, Apr 24
21-18-15-12-9-6-3 Pull Ups
300 Meter Run
MAx: 14-12-10-8-6-4-2 pull ups (band/strict)
MVx: ring rows, 200m
GOALS + GUIDANCE: Complete the pull ups in the biggest sets you possibly can. Spend no more than :60 on the first two sets, :45 on the next two setes, and :30 on the last three sets. After completing the set number of pull ups, run 300 meters (:90) at a moderately fast pace. Your arms will feel heavy but your legs and lungs will feel fresh, so push your pace. Target 15 minutes (17 min cap).
WOD – Wed, Apr 23
4 x AMRAP 1
1 – DB Step Ups, 20″
2 – Wall Walks
3 – Row for Cals
MCx: 50/35
MAx: 35/20, modified wall walks
MVx: 25/15, inchworm + 10 plank taps
GOALS + GUIDANCE: For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a dumbbell weight for the step ups that you can hold onto for one minute straight, with a target of 15-20 reps in the minute. Find a steady pace on the wall walks that allows you to walk right back up the wall when your chest hits at the bottom. Target 5-ish wall walks. Then, push your pace on the row with a target 10-18 cals per minute. Record your grand total (step ups + wall walks + cals).
EVENT: 2025 Internal Team Throwdown
THE DETAILS
WHEN: Saturday, May 10th from 8:30-10a. Social at 10:30a
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHAT: Bring a potluck item and beverage of your choice
HOW: We’ll put the sign up sheet on the front desk! Please RSVP with your potluck item by Wednesday, May 1st so we can make teams and you can coordinate team uniforms!
THE TEAMS
Glen – Walker, Mikayla, Eddy
DT – Caroline, Clark, Liam
Zeus – Julia, Andrew, Brian M
Murph – Mike S, Jen B, K8
Nate – Sara M, Emeritt, Marianne
Clovis- Brendan, Mary C, Andrea
Hollyman – Erin G, John B, Sharon D
Daniel – Andy. Jim B, Amanda
JT – Carrie G, Ted, Sam
Manion – Cornish, Carie F, Bruce G
THE WORKOUTS
WOD 1
150 Burpees
150 DB Snatch 50/35/20
150 Cal Row
One person starts on burpees, one on dumbbell snatches, and one on the rower. At “go,” the person on the rower will complete 10 calories while the other two teammates accumulate reps at their stations. Once the 10 calories are completed, everyone stops and rotates to the next station, handing off their rep count to the next person. The workout ends once all burpees, snatches, and calories are completed. One person must use the 50# dumbbell, another the 35# dumbbell, and the third must use the 20# dumbbell. Record your time.
WOD 2
Hang Clean Ladder
5 Rounds of
:60 on/:30 off
For Max Reps
1 – 55# (1pt/rep)
2 – 65# (2 pt/rep)
3 – 75# (3 pt/rep)
4 – 85# (4 pt/rep)
5 – 95# (5 pt/rep)
Using a 35# bar, team members will take equal turns (20 seconds each) accumulating as many hang cleans as possible at the designated weight. When the minute ends, the team will have 30 seconds to load the next weight onto the bar and record their total reps before the start of the next minute. If a teammate is unable to lift the next weight(s), the remaining two teammates will each lift for 30 seconds. Continue this pattern for all five rounds.
Note: Each round’s reps are worth more points, so at the end, you’ll record your total point score.
WOD 3
400 Meter Run
Max Front Squats – 95/75/55
One team member starts on the run, while another performs as many front squats as possible at 95 pounds. When the runner returns, they will switch to front squats at 75 pounds, continuing the rep count where their teammate left off. The person who was squatting will now rest, and the person who was resting will begin the run. In the final rotation, one team member will run while the last person squats at 55 pounds. Record your total time (when the final runner crosses the finish line) and your total number of front squat reps.
WOD – Tue, Apr 22
10 Rounds
15 Wall Balls
5 Hang Power Cleans
MCx: 20/14, 185/135
MAx: 14/10, 125/85
MVx: 10 wall balls 10/6, 95/65
GOALS + GUIDANCE: How long can you do both movements unbroken?! Let’s find out! Keep the wall balls unbroken (:30-:45) at least through the fifth round. Use the transition to the barbell (around :15) to recover, and do the first few rounds of hang power cleans unbroken. By around four or five you may have to break them into 3 and 2 reps. Target 15 minutes (that’s :90 per round).