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).
WOD – Mon, Apr 21
AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Hand-Release Push Ups
MCx: 315/225
MAx: 225/155, 6 attempts, knee push ups
MVx: 155/105, 30 singles, knee push ups with abmat
GOALS + GUIDANCE: Choose a weight for the deadlifts that is HEAVY, however you can do four reps unbroken for the first round (think 85%). Shake out your legs on the run so they’re ready to jump for the double unders. For the hand-release push ups, do them unbroken or break into 5,4 and 4. Target 6 rounds.
WOD – Sun, Apr 20
10 Rounds
10 Cal Row
8 DB Snatch
6 Box Jumps
Rest 1 Minute
MCx: 50/35, 24/20″
MAx: 8 cals, 35/20, 24/20″ step ups
MVx: 6 cals, 25/15, step 20″
GOALS + GUIDANCE: Spend one minute or less on the calorie row, and another minute or less on the db snatch and box jumps. You then get a one minute rest after every round to collect yourself and really push your pace. Record your total time with a target of sub 30 minutes.
WOD – Sat, Apr 19
With a Partner
1.5 Mile Run
150 Burpees
1.5 Mile Run
MAx: 1800m run (alternate 300’s), 125 burpees
MVx: 1 mile, 100 burpees or in+outs
GOALS + GUIDANCE: With your partner, alternate 400 meters to complete the 1.5 mile run (that’s 3 each). Spend no more than 12 minutes on the run. For the burpees, alternate in sets of 5-10 reps to keep the intensity high. These will take you 7-10 minutes (max 10). Then, push each other to finish stronger on the second 1.5 miles. Target sub 35 minutes.
RILEY
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
WOD – Fri, Apr 18
5 Rounds
30 Sit Ups
10 Cal Bike
Rest :30 Minute
MAx: 8 cals
MVx: 20 sit ups, 6 cals
GOALS + GUIDANCE: Throw caution to the wind and push your pace on this couplet! Complete the sit ups in :30-:45 and the bike in less than :50. Target 12 minutes (including the rest) with a 15 min cap.
WOD – Thu, Apr 17
10 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats
MCx: 53/35, 165/115
MAx: 35/26, chin over, 115/75
MVx: 26/18, banded or 8 ring rows, 75/55
GOALS + GUIDANCE: Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a tremendous demand on your shoulders and mindline. Then, in one unbroken set for as long as possible, complete 4 chest to bars. These should be fast! End each round with 6 front squats at a moderate to heavy weight. Like the chest to bars, keep these unbroken for as long as possible. Record your total time with a target of 12-15 minutes.
WOD – Wed, Apr 16
7 Rounds
7 Hang Power Clean
3 Wall Walks
MCx: 135/95
MAx: 95/65, 3 modified
MVx: 65/45, 20 plank taps
GOALS + GUIDANCE: Do the hang power cleans unbroken, every round. Use the transition from the barbell to the wall as your break. Try to do a wall walk every ten seconds. As soon as both feet come down off the wall, try to climb right back up without pausing. Target 10 minutes (12 min cap).
WOD – Tue, Apr 15
AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders
MCx: 185/125
MAx: 135/95, 15 attempts
MVx: 200m, 115/75, 50 singles
GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your typical 500m split pace for the 300 meter row, and break up your deadlifts early into sets of 6/4 with a brief pause to give your back and hamstrings a little relief. For the dubs, if big sets give you a pit in your stomach OR aren’t in your bag-o-tricks, break them into small manageable sets (10-15) with very quick breaks. Mentally they’ll be easier to manage and your lungs will also thank you. By the ten minute mark, you should feel like the workout is just starting to get spicy. You should have more energy to give to the second half of the workout rather than “omg! I’m dying! When is this going to end?! It’s only been ten minutes?! WHAT?!” Target 2:30-3:00 per round, so overall 6-7 rounds. Have fun!