WOD: Fri 11.08.2024 Front Squats + Abs
NEWS
- Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
3 Rounds
15 Squats
15 Deadbug
15 Glute Bridge
15 Curtsy Lunge (L)
15 Curtsy Lunge (R)
STRENGTH
Front Squats
3×5+, building
Tabata Side Plank
4 rounds on R-side
4 Rounds on L-side
WOD GUIDANCE & GOALS
Together as a class, and for quality not time, you’ll move through the three rounds of the warm up. Rounds two and three, use a dumbbell and go up in weight on round three.
Post Weight to Comments. Compare Scores HERE.
WOD: Thu 11.07.2024 “Followed By”
NEWS
- Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Followed By”
AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute
Weight: 225/155
AMRAP 20
11/8 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute
Weight: 185/135
AMRAP 20
9/6 Calorie Bike
12 V-Ups
12 Deadlifts
Rest 1 Minute
Weight: 135/95
WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 5+ Rounds
Post Rounds to Comments. Compare Scores HERE.
WOD: Wed 11.06.2024 Hang Power Cleans + “I’m a Fan”
NEWS
- Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
Hang Power Clean
EMOM 10
4 Reps, building
10 Rounds
2 Strict Pull Ups
4 DB Lunges
:08 Handstand Hold
Hang Power Clean
EMOM 10
4 Reps, building
10 Rounds
2 Jumping Pull Ups
4 DB Lunges
:08 Handstand Hold
Hang Power Clean
EMOM 10
4 Reps, building
10 Rounds
4 Ring Rows
4 DB Lunges
:08 Plank Hold
WOD GUIDANCE & GOALS
Heavy/Technique Day! Coaches will break down the hang power clean, focusing on an explosive opening of your hips and legs BEFORE pulling with your arms. Start the first set of four reps at a 7/10 effort, and make small jumps every set as long as your technique looks good! Record your heaviest successful lift.
Post Weight + Time to Comments. Compare Scores HERE.
Hero WOD: Tue 11.05.2024 “Jack”
NEWS
- Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Jack”
AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps
Weight: 115/75, 53/35
Height: 24/20
AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups
Weight: 75/55, 35/26
Height: 24
AMRAP 20
10 Push Press
10 KB Swings
10 Step Ups
Weight: 55/35, 26/18
Height: 20″
WOD GUIDANCE & GOALS
Light weights + small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do 10 reps unbroken for the entire 20 minute period. Catch your breath on the step down of the box jump. Keep rounds to about two minutes. Target 8 rounds
Jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Post Rounds to Comments.
WOD: Mon 11.04.2024 “Drop Dead Fred”
NEWS
- Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Drop Dead Fred”
100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
400 Meter Run, 400 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk
100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
400 Meter Run, 400 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk
100 Meter Run, 300 Meter Walk
200 Meter Run, 200 Meter Walk
300 Meter Run, 100 Meter Walk
200 Meter Run, 200 Meter Walk
100 Meter Run, 300 Meter Walk
WOD GUIDANCE & GOALS
It’s time to SPRINT! Run the designated interval as fast as possible and recover on the walk. For the 100 meter target :20, the 200 meter :45, 300 meter 1:20, and the 400 meter 1:45. Record your total time.
Post Total Time to Comments.
WOD: Sun 11.03.2024 “Quiet Here”
WOD
“Quiet Here”
With a Partner
on the :30 for 30 Minutes
:20 Max Cal Bike
*alternate with partner
WOD GUIDANCE & GOALS
Get ready to SPRINT! Partner one will bike all out for :20, while partner two rests. As soon as :20 is up, partner two will hop on the bike and wait until the :30 to begin their :20 sprint. Keep alternating for 30 minutes and record your total calories as a team.
Post Cals to Comments. Compare Scores HERE.
WOD: Sat 11.02.2024 “Slayer”
WOD
“Slayer”
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Strict Pull Ups
2 Rounds
800 Meter Run
40 Burpees
20 Clean+Jerks
20 Ring Rows
WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes
Post Time to Comments. Compare Scores HERE.
WOD: Fri 11.01.2024 Press, Landmine Row + Oblique
WOD
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5/10 effort for the first working set of strict press. You’ll then ideally build for the next set (8/10) and the final set (8.5/10). On the last round do as many reps as possible, five being the minimum! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered. Record your final weight and reps.
Post Weights to Comments. Compare Scores HERE.
NEWS: Workout Sneak Peek
We are excited to introduce a sneak peek into our weekly workouts! On Sunday nights, you’ll now know the FOCUS (stimulus) of the daily workouts before the coming week. This will give you the chance to align your weekly plans with your fitness goals. Want to get stronger? You now can arrange your schedule to never miss a strength day! Want better endurance? Make it to Daybreak on endurance days!
But don’t worry… our workouts will give you adequate doses of all stimuli across the week so you don’t have to sweat missing a day here or there.
There are FOUR focus areas that we incorporate into our daily workouts, and we organize them so that they build on one another. You may even see more than one in a day..
INTERVALS
Very high intensity relative to your ability. These are typically short bursts (three minutes or less) of effort, followed by lower intensity exercises or even rest. The goal is to maximize your effort every round. Examples: bike sprints, every minute on the minute (EMOM), tabata, AMRAP 3 or less, running intervals, etc.
STRENGTH
While you’ll build strength across all our workouts, these days focus on lifting moderate to heavy loads to build muscle capacity. This does NOT mean you’ll get bulky lifting heavy once or twice a week. We gradually increasing weights, reps, and intensity to keep muscles challenged and improve joint and bone health.
CONDITIONING
Where the magic happens! Triplets, couplets, and chippers, using various pieces of equipment, including your bodyweight. This is where you consistently get outside your comfort zone, and make adaptations toward achieving your fittest self. These workouts are done at moderate to high intensity, they elicit a high heart rate response, and average around 15 minutes.
ENDURANCE
The 20+ minute sweatfests that we all know and love! Think just-able-to-hold-a-conversation pace (zone 2) workouts that improve your cardiovascular health, muscular endurance, and prolong your life. You’ll see lots of these on Saturdays and Sundays!
So you see, there is a method to our madness and we hope this insight into our programming will help you plan your week and ensure you get the most out of Daybreak!