“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.

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“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.

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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.

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“.CoM”

21-18-15-12-9-6-3
DB Squats
1-Leg V-Ups
100 Meter Suitcase Carry

Weight: 50/35

21-18-15-12-9-6-3
DB Squats
1-Leg Tuck-Ups
100 Meter Suitcase Carry

Weight: 35/20

21-18-15-12-9-6-3
DB Squats
Leg Lifts
100 Meter Suitcase Carry

Weight: 25/15

WOD GUIDANCE & GOALS
With two dumbbells held in the rack position, complete 21 squats (without putting the dumbbells down.) Squats will take around :60 to complete. For the single leg v-ups, do each rep  PER SIDE (yes, 21 per side, then 18 per side, etc.,) Then, taking one of your dumbbells, suitcase carry 50m with your left hand, and back 50m with your right hand. Keep the squats unbroken as long as possible, and grind away at the v-ups. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Thx Jessi”

WOD GUIDANCE & GOALS
In two minutes, complete the chipper as fast as possible, leaving time to bike as many calories as you can! The row will take :50 or less, the burpees are a lateral jump sideways over a dumbbell (:30), and in the remaining :30 bike your heart out! You get TWO MINUTES of rest between rounds, so GET AFTER IT!

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“Chad + Sham”

7 Rounds
50 Step Ups, 24″
11 Strict Pull Ups
100 Meter Run

7 Rounds
50 Step Ups, 20″
5 Strict Pull Ups
100 Meter Run

7 Rounds
30 Step Ups, 20″
11 Ring Rows
100 Meter Run

WOD GUIDANCE & GOALS
The workout “Chad” is traditionally 1000 step ups for time, and “Sham” is 7 rounds of 11 pull ups and 100 meter. Today, we’ll honor both military personnel by doing a combo of the two workouts. Fifty step ups will take around 2:00-2:30. Find your steady pace and stick to it. Divide the strict pull ups in half (6/5) or do fast triples and doubles. Spend no more than :60 on the pull ups. Complete each round with a fast 100 meter run (:30) Target 25-28 minutes (with a 30 min cap.)

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Post Time to Comments. Compare Scores HERE.

“Thx CF”

EMOM 15
1 Wall Walk
3 Deadlifts
5 Toes to Bar

Weight: 185/135

EMOM 15
1 Mod Wall Walk
3 Deadlifts
5 Knee ups

Weight: 135/95

EMOM 15
10 Plank Taps
3 Deadlifts
5 V-Ups

Weight: 95/65

WOD GUIDANCE & GOALS
Yes, you’re going to complete ALL THREE movements in one minute, and with any remaining time you get to rest. One wall walk will take :05-:10, the three deadlifts :03-:06, and each toes to bar takes about :03 each. Every minute, you ADD TWO TOES TO BAR!! Minutes one through three, try to complete a round in :30. Minutes four through six, try to finish the work around :45. And minute 7+ try to stay under the minute cap. If you fail to complete the designated amount of toes to bar, go back to five reps until the fifteen minutes has expired. Record your highest successful round of toes to bar.

Post Highest Round to Comments.