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!
WOD: Thu 10.31.2024 “Good Progress”
WOD
“Good Progress”
EMOM 24
1 – 30 Sit Ups
2 – 200 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 70/53
EMOM 24
1 – 30 Sit Ups
2 – 150 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 53/35
EMOM 24
1 – 20 Sit Ups
2 – 100 Meter Run
3 – 100 Meter Farmer’s Carry
Weight: 35/26
WOD GUIDANCE & GOALS
Intervals!! Minute one, crush the sit ups by throwing your arms forward to propel your torso through ninety degrees. The sit ups will take around :45. Then SPRINT the 200 meter run in :45-:50. And finally, pick up two HEAVY kettlebells for the 100 meter farmer’s carry. The carry will take :30-:45 and be just enough recovery before the next round. Record any mods
Post Mods to Comments.
WOD: Wed 10.30.2024 “Can You See Me”
WOD
“Can You See Me”
40 Wall Balls
30 Russian KB Swings
20 Hand-Release Push Ups
10 Box Jumps
20 Hand-Release Push Ups
30 Russian KB Swings
40 Wall Balls
Height: 24″
40 Wall Balls
30 Russian KB Swings
20 Abmat Push Ups
10 Box Jumps
20 Abmat Push Ups
30 Russian KB Swings
40 Wall Balls
Height: 20″
30 Wall Balls
20 Russian KB Swings
10 Knee Push Ups
10 Step Ups
10 Knee Push Ups
20 Russian KB Swings
30 Wall Balls
Height: 24/20
WOD GUIDANCE & GOALS
We love a ladder! Start with fifty dubs, either unbroken or in two sets of twenty five reps. Spend no more than :60 on the jump rope. For the wall balls, choose a weight that you can move for twenty reps unbroken before having to rest. Complete the wall balls in :90-2:00. Use a heavy kettlebell for the eye-height swings, breaking the set of thirty into 15/15 reps, and spending no more that :60-:75 on this movement. Chip away at the hand-release push ups in sets of five to ten, and complete the down ladder with ten box jumps. THEN, work your way back up the ladder and this time try to go faster or do bigger sets. Target 17 minutes.
Post Time to Comments.
WOD: Tue 10.29.2024 “Irreconcilable”
WOD
“Irreconcilable”
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
5 Wall Walks
Weight: 50/35
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
3 Modified Wall Walks
Weight: 35/20
5 Rounds
20 DB Step Ups, 20″
10 DB Deadbugs
20 Plank Taps
Weight: 25/15
WOD GUIDANCE & GOALS
Simple and effective! Complete twenty dumbbell step ups total holding it however you’d like. Use the same dumbbell for the deadbugs, alternating legs for alternating legs for ten reps per side. Make your way to the wall for five wall walks, timing your breaks between reps. The step ups will take :60-:75, the deadbugs :45, and the wall walks :60. Target 15-17 minutes.
Post Time to Comments.
WOD: Mon 10.28.2024 Row + Sumo Deadlift
WOD
FOR METERS
Row for Max Meters
3/3/2/2/1/1/1 Minute(s)
*equal work to rest
Sumo Deadlift
5×5, across
WOD GUIDANCE & GOALS
Intervals plus a Heavy Day! For the rowing intervals, row as many meters as possible in the allocated time domain. Target 750/600 for the three minute intervals, 500/400 for the two minute, and 300/200 for the single minute intervals. You’ll have equal work to rest ratio. THEN, coaches will help you build to 8.5-9/10 effort, which you’ll hold for all five sets of five reps.
Post Intervals + Weight to Comments. Compare Scores HERE.