WOD – Thu, Jan 2 “Holleyman”
30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean
MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, push ups, 115/75
WOD GOALS + GUIDANCE:
Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and handstand push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should feel heavy! Try to do a round on the minute for as long as possible. Record your time, there is a 35 minute cap.
RIP Holleyman: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WOD – Wed, Jan 1 “10 for 10” Happy New Year!
Our January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking the mile, or even a ½ mile, skipping, rowing (2k/1600m) or air-biking (2 miles) on the hour.
Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your Apple/Garmin watch, or posting on Instagram/Facebook and tagging Daybreak!
WOD – Tue, Dec 31 “Peace Out”
600 Meter Row
12 DB Overhead Lunge
600 Meter Row
31 DB Snatch
600 Meter Row
24 DB Sit Ups
600 Meter Row
MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15
WOD GOALS + GUIDANCE:
PEACE OUT 2024!!! Row at your 2k pace with the intent to finish each 600 in about three minutes. The dumbbell overhead lunges are 12 per side, same with the 31 dumbbell snatches. Use one dumbbell, held across your chest, for the weighted sit ups. Target 17 minutes.
WOD – Mon, Dec 30
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles
WOD GUIDANCE & GOALS:
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target 18 minutes.
WOD – Sun, Dec 29 “Every Two”
10 x on the 2:00
200 Meter Run
10 Burpees
MAx: 7 burpees
MVx: 7 in+outs
WOD GUIDANCE & GOALS
Get ready for this burner! Spend no more than :60 on the run and then race through 10 burpees. If 10 burpees takes you more than :30, scale to less reps. Target :90 per interval.
WOD: Sat 12.28.2024 “Thx Chalk”
WOD
“Thx Chalk”
30 Double Unders
25 Wall Balls
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
25 Wall Balls
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
15 Calorie Row
10 Toes to Bar
10 Attempts
25 Wall Balls
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
25 Wall Balls
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
12 Calorie Row
10 Knee Ups
40 Double Unders
25 Wall Balls
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
25 Wall Balls
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
9 Calorie Row
10 V-Ups
WOD GUIDANCE & GOALS
That’s not a typo… each round of today’s workout, you’ll do one less movement. The double unders will take about :30, the wall balls :60-:75 (try to break these into 15/10), the db hang snatch :45-:60 (10 per side), the row is :60 or less, and the toes to bar are about :30. Try to get faster every round. Target 15 minutes.
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EVENT: 2025 Winter Reset
THE RESET
We’re keeping it simple…
No Sugar.
No Alcohol.
DATES
January 1st – 31st
THE DETAILS
Between Thanksgiving and New Years, the majority of us have a few more cookies, treats, and libations than we typically do throughout the year. Tis the season, right!!?? The treats are delicious, and we have a blast celebrating with friends and family.
During those few weeks, you may have noticed you feel a bit sluggish, you’re not sleeping as well, and your workouts aren’t going to plan. Sugar and alcohol are the main contributors. So, now that the season of celebrating is wrapping up it’s time to have a few less of those tasty morsels and start feeling YOUR BEST again!
January’s Nutrition Reset will focus on limiting sugar and alcohol consumption. Thirty-one days to see how you feel sugar and alcohol free. Will you sleep better? Yes! Will you have more energy? Yes! Will you have more mental clarity? Yes! Will your body perform at its best? Yes!
Sign me up!
SUGAR
I know what alcohol is but what constitutes a sugar?
Below is a list of what sugar can be called, and what sugar is typically in
- sugar, maltose, dextrose, sucrose, fructose, evaporated cane juice, crystals
- sugar alcohols, and artificial sweeteners
- cookies, candy, ice cream, baked goods (yes, some breads contain sugar)
- processed foods with added sugar; ketchup, tomato sauces, marinades, salad dressing, nut butters, canned goods
- items with the word “concentrate” in the ingredient list.
- some pre-packaged meats, deli meats, bacon
- protein bars, granola bars, some yogurts
- juices containing added sugar (not just fruit), some dried fruits have added sugar
When in doubt, look at the ingredient label before you use/consume it! Better yet, eat foods without labels. Naturally sweet foods like honey, agave, fruit and maple syrup are GOOD TO GO!
EAT INSTEAD
Whoa, I’m shocked by some of those items that contain sugar. I feel like this could be restricting and I’m panicking! What can I eat?
Below is a list of foods that do not typically contain sugar
- Protein – Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh
- Fruits + Veggies – Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc,
- Fats – Oils (coconut, olive, avocado), avacado, coconut and coconut butter, nuts/seeds and their butters, butter
- Grains – Rice, corn, wheat, flour, oats, rye, quinoa, farro, barely
SIGN UP
This challenge is exactly what I need! Where do I sign up? How do I track my successful days?
It’s easy! Sign up at the front desk. Each day you avoid sugar and alcohol put an “X” next to your name.
WOD: Fri 12.27.2024 Bench, Bike + Ab Roll Out
WOD
Bench
5×3+, across
Bike
2 x (8x:20on/:10off)
Barbell Ab Rollouts
3×10-15
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5/10 effort to hold for all five sets of three reps. On the final set, do as many reps as possible. Record your weight and reps.
WOD: Thu 12.26.2024 Clean Complex + “View From Here”
WOD
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Squat Cleans for Time
at 80% of above complex
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Squat Cleans for Time
at 80% of above complex
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Hang Squat Cleans for Time
at 80% of above complex
WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the squat clean and front squat. Focus on the PULL UNDER for the squat clean, and keeping your eyes and elbows up on the front squat. You’ll then take five attempts at building to a heavy complex, only adding weight if your mechanics are spot on.
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