“Move + Shaker”

12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders

12 x On the 3:00
4 Burpees
300 Meter Run
8 Attempts

12 x On the 3:00
4 In + Outs
200 Meter Run
45 Single Unders

WOD GUIDANCE & GOALS
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.

Post Intervals to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
The target rpms for today’s interval will be slightly slower than last time we did intervals, however the working time has increased by five seconds. You’ll get a four minute rest before the second interval, which is the same as the :15/:15 you did last time. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. Record both rpm averages.

Post Rpms + Mods to Comments. Compare Scores HERE.

“The Middle”

10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists

Weight: 20/14

10 Rounds
20 Squats
10 Knee Push Ups
Rest 2 minute
5 Rounds
15 Attempts
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists

Weight: 14/10

10 Rounds
15 Squats
10 Knee Push Ups
Rest 2 minute
5 Rounds
50 Singles
:30 Plank
Rest 2 Minutes
3 Rounds
15 Wall Balls
30 MB Twists

Weight: 10/6

WOD GUIDANCE & GOALS
Three couplets in one day?! Heck yes! For the first couplet, move quickly through twenty air squats, then drop down for ten push ups. Try to complete each round in about one minute. Target 10 minutes for the first couplet. For the second couplet, spend around one minute on the jump rope and exactly one minute on the plank. Try to do the plank unbroken every round. The plank can be on your elbows or hands, but no side planks. Target 7-10 minutes. For the third and final couplet, do the wall balls in sets of 15/10 or unbroken and then use the medball for fifty total russian twists. Like the couplets before it, target 10 minutes.

Post Three Time to Comments.

“DT with a Twist”

5 x AMRAP 2
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Max Cal Bike
Rest 1 Minute

Weight: 155/105

5 x AMRAP 2
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Max Cal Bike
Rest 1 Minute

Weight: 115/75

5 x AMRAP 2
9 Deadlifts
6 Hang Power Cleans
3 Jerks
Max Cal Bike
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
When you choose your weight today, make sure the deadlift feels light, the hang cleans are moderately heavy (you may have to break the set of nine into 6/3 or 5/4), and the push jerks are heavy (first round unbroken, then you may have to break them into 3/3 or 4/2.) Each round of the barbell triplet should take :60-:75, and in the remaining time do as many calories as possible on the bike! Record your total calories.

Post Total Cals to Comments.

“Build It”

AMRAP 20
100 Meter KB Farmer’s Carry
500/400 Meter Row
30 Sit Ups

Weight: 70/53

AMRAP 20
100 Meter KB Farmer’s Carry
500/400 Meter Row
30 Sit Ups

Weight: 53/35

AMRAP 20
100 Meter KB Farmer’s Carry
375/300 Meter Row
20 Sit Ups

Weight: 35/26

WOD GUIDANCE & GOALS
Today, choose the HEAVIER kettlebells, even if that means you have to break 50 meters into the carry. A one-hundred meter carry will take around :60 or less to complete. Push your pace on the rower to complete the designated meters in 2:00 or less. THEN, recover on the sit ups. Target 5 Rounds.

Post Rounds to Comments.

“Stuffed 2.0”

With a Partner
6 Rounds
500/400 Meter Row
40 KB Swings
30 Lunges
20 Pull Ups
30/24 Cal Bike

Weight: 53/35

With a Partner
6 Rounds
500/400 Meter Row
40 KB Swings
30 Lunges
10 Pull Ups (band)
24/18 Cal Bike

Weight: 35/26

With a Partner
6 Rounds
375/300 Meter Row
30 KB Swings
20 Squats
20 Ring Rows
18/12 Cal Bike

Weight: 26/18

WOD GUIDANCE & GOALS
Grab a buddy, and have fun with this one! High five and cheer on your fellow Daybreakers! With your partner, split each movement however you’d like. The will take two minutes total. Either split the meters or the time domain. You can break the kettlebell swings into 2 sets of 20, or 4 sets of 10 reps. The swings will take around :60-:90. For the lunges, you’ll split the 30 reps with your buddy (15 each) and if you’d like to spice them up, use a dumbbell in the rack position! Then for the pull ups, break them into quick sets of 5 reps. Complete each round with a calorie bike that takes two minutes or less. The target is 36 minutes with a 40 minute cap.

Post Time to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 7.5-8/10 effort for five reps. Reps three, four and five should feel heavy and require you to use your legs! Ideally, ADD about 0.5 effort for each remaining set, with the last set of two reps at 9.5/10 effort. Record your weight.

Post Weight + Rounds to Comments. Compare Scores HERE and HERE

WOD GUIDANCE & GOALS
Heavy day! Work up to an 8/10 effort for the first working set of five reps, then build in weight for the remaining sets. Every rep should feel SPICY, without your form breaking down, and should require two minutes of rest between sets. Record your heaviest weight.

Post Weight to Comments. Compare Scores HERE.

WARM UP
3 Rounds
10 Calf Raise
10 Lunges
10 Single Leg RDL w/ Knee Raise
10 Pistols to Bench
10 DBugs
10 Single Leg Glute Bridge

WOD GUIDANCE & GOALS
Show Up! Yes, YOU, get your butt in here and complete this awesome workout with your buddies. Run the 600’s faster than your 1 mile PR pace. The first 300 meters should feel like a 7.5/10 effort, and the second 300 meters an 8-8.5/10 effort. The :90 rest will be just enough time to recover and MAINTAIN the same pace for the second and third rounds. Record your times.

Post Intervals to Comments.