WOD – Mon, Jan 6 Deadlift + “Price”
Deadlift (4 x 6, across)
WOD GOALS + GUIDANCE: Work up to a 6/10 effort or 60% of your 1 rep max (if you have one.) Six out of ten effort, should feel like you could another 3-4 reps. Maintain the same weight for the remaining sets. Record your weight.)
AMRAP 10
30 Eye-Height KB Swings
20 KB Step Ups, 20″
MCx: 53/35
MAx: 35/26
MVx: 20 kbs 26/18, 10 step ups
WOD GOALS + GUIDANCE: For conditioning, choose a kettlebell you can use for the swings and for the step ups. Try to do the first round of swings unbroken, then break them into 20/10 reps. For the step ups, hold the kb anyway you’d like (shoulder, suitcase, or front rack.) You may have to break these into 10/10. Target 6 rounds.
WOD – Sun, Jan 5 “Diet Pepsi”
AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks
MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus
WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or PUSH your pace! Today, try jumping all of the box jumps, or maybe rowing faster than ever, or doing all the calories, OR doing wall walks! The box jumps should take around :90-2:00, the row about :60-:75, and the wall walks :60-:75. Target 3-4 rounds.
WOD – Sat, Jan 4 “Exes”
40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups
MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows
WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first and second runs, move at your 5k pace (7.5/10 effort) and the last run push your pace! The first run will take around four minutes, the second around three minutes and the last run about two minutes. To save your grip throughout the workout, break the pull ups into sets of 5-10 reps. Spend less than :60 for every set of 10 pull ups. Target 20-25 minutes.
WOD – Fri, Jan 3 Strength & 2K Row
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.
