WOD: Thu 08.29.2026 Split Jerk + Lipstick
NEWS
- Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4
WOD
Split Jerk
5×3, building
30-20-10
DB Floor Press
Sit Up
50 Double Unders
Split Jerk
5×3, building
30-20-10
DB Floor Press
Sit Up
15 Double Unders
Split Jerk
5×3, building
20-10-5
DB Floor Press
Sit Up
75 Double Unders
WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll then IDEALLY build every set of three reps, starting at 7/10 effort and ending around 8.5/10 effort. If your technique isn’t dialed in, use less weight and dial it in!
EVENT: Daybreak’s Self Care September
SELF CARE
What is Self Care?
It’s the ACTIONS we take that mentally, physically and emotionally equip us to show up in life focused, engaged and operating at 100% capacity.
What is Showing Up?
It’s your outward behavior, body language (the way you stand, eye contact, facial expressions, etc.,) energy, attitude, presence, and interactions.
Why is this important?
A UCLA study showed that 93% of our impact in this world is directly correlated to how we “show up”. Meaning, if you are spending time (i.e. taking ACTION) on your mental, physical and emotional well being, you will have the capacity to positively influence (i.e. SHOW UP) for your tribe (friends, family, co-workers, community, etc.)
Think about it… when you get a good nights sleep, eat well, stay hydrated, and workout… you feel amazing, right?! You’ve got energy, you’re smiling, you’re making eye contact, you’re engaged. You’re likely to have more patience, confidence, and will often seek better, more meaningful connections with others.
And for over 10 years, Daybreak has always strived to be a piece of the self care puzzle. Now, we’re making self-care the focus of September.
THE DETAILS
For the month of September (1st-30th), your objective will be to put SELF CARE INTO ACTION. You will choose actions/habits under each self care category, and list them on your accountability worksheets (provided at the front desk.)
Once you complete an action/habit for the day, you’ll check it off. Eezy peezy. Choose actions that are slightly outside your comfort zone, but manageable for the month (ie: if you’re currently walking 3k steps per day, a manageable goal could be 4-5k steps per day, not 10k!)
Below is a list of the Self Care Categories and some examples of actions/habits you can create over the next month:
NUTRITION
Grams of Protein
Cups of Fruits + Veggies
Meals vs. Snacks
Limit Processed Food/Alcohol
MOVEMENT
Workout
Steps
Stretch/Yoga
Rest
WATER
Ounces per day
Ounces Prior to Coffee
SLEEP
Hours
Routine Pre-Bed
MENTAL/GRATITUDE
Journal
Time Meditating
Time Read
Limit Scrolling
CONNECTION
Compliment a Stranger
Tell Family You Love Them
Walk/Call Family or Friend
Express Appreciation
If you’d like help choosing habits, please ask a coach pre/post class.
Thank you Cassie Day, of All Day Fit, for inspiring Daybreak’s Self Care September. Cassie owns a gym in Canada, and teaches her trainers and clients about the importance of self care, and the impact it has on how we show up for ourselves, our family, our friends, and our community.
WOD: Wed 08.28.2024 “Toaster…kinda”
NEWS
- Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4
WOD
“Toaster…kinda”
7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike
Weights: 50/35, 20/14
7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
10 Calorie Bike
Weights: 53/35, 14/10
7 x on the 3 minute
5 DB Hang Power Cleans
10 Wall Balls
7 Calorie Bike
Weights: 25/15, 10/6
WOD GUIDANCE & GOALS
Move QUICKLY!! Choose dumbbells that are HEAVY, that you may have to break the set of five into three and two. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.
Post Intervals to Comments. Compare Scores HERE.
WOD: Tue 08.27.2024 Lunge + “Mini”
NEWS
- Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4
WOD
STRENGTH
Lunge
3×10, building
FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings
Weight: 70/53
STRENGTH
Lunge
3×10, building
FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings
Weight: 53/35
STRENGTH
Lunge
3×10, building
FOR ROUNDS
AMRAP 12
100 Meter Run
12 Russian KB Swings
Weight: 35/26
WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the ten alternating lunges. For your initial set, the weight should start to slow you down at rep six. For the second set, ideally add weight, and your tempo should slow around rep four to five. And for the final set, your overall pace will be slower than the previous, and every lunge will feel like WORK! Record your heaviest successful set.
Post Weight + Rounds to Comments.
Hero WOD: Mon 08.26.2024 “The Thirteen”
NEWS
- Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4
WOD
“The Thirteen”
With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead
Weight: 95/65
With a Partner
13 Rounds
22 Calorie Row
8 Banded Strict Pull Ups
18 Shoulder to Overhead
Weight: 75/55
With a Partner
13 Rounds
18 Calorie Row
12 Ring Rows
15 Shoulder to Overhead
Weight: 55/35
WOD GUIDANCE & GOALS
Partner up, and dig in! Teams can divide reps whoever they’d like. We suggest you switch on the minute for the calorie row OR at half the cals if 13 cals takes you less than a minute. For the strict pull ups, keep the reps fast and unbroken. Do sets of 2-4. Then for the shoulder to overhead, choose a weight you can do for at least 10 reps unbroken before switching with your partner. Target 40 minutes.
Courtesy of Tony Kurz
THE THIRTEEN
This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22
Post Time to Comments. Compare Scores HERE.
WOD: Sun 08.25.2024 “Drill”
NEWS
- TEENS CLASS
- NO CLASSES – The week of 8/26
- REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
WOD
“Drill”
AMRAP 20
20 Russian KB Swings
30 Double Unders
400 Meter Run
Weight: 53/35
AMRAP 20
20 Russian KB Swings
10 Attempts
400 Meter Run
Weight: 35/26
AMRAP 20
15 Russian KB Swings
45 Single Unders
300 Meter Run
Weight: 26/18
WOD GUIDANCE & GOALS
Today’s workout is go, go, GO, with nowhere to hide! Start with 20 unbroken eye-height swings (:40), then try to keep the double unders unbroken as well (:30). Run the 400 meters in around 2:00, completing each round in less than 4 minutes. Try to maintain the same pace from beginning to end, riding the fine line between moderate and all out. Target 4-5 rounds.
Post Rounds to Comments.
WOD: Sat 08.24.2024 “Accepted”
NEWS
- TEENS CLASS
- NO CLASSES – The week of 8/26
- REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
WOD
“Accepted”
30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row
Weight: 115/75
30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row
Weight: 95/65
25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row
Weight: 65/45
WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00). You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.
Post Intervals to Comments. Compare Scores HERE.
WOD: Fri 08.23.2024 Bike Sprints
NEWS
- TEENS CLASS
- NO CLASSES – The week of 8/26
- REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
WOD
“Bike Sprints”
10 x on the 3 Minute
15/12 Cals
10 x on the 3 Minute
12/9 Cals
10 x on the 3 Minute
9/6 Cals
WOD GUIDANCE & GOALS
Go. ALL. OUT! Today is a SPRINT to complete the designated calories, and then you’ll have plenty of time to completely recover before the next interval. The calorie target you choose should take you :50 or less. Record your intervals.
Post Intervals to Comments.
WOD: Thu 08.22.2024 “18th Hole”
NEWS
- JEN’S LAST CLASS: Tomorrow is Coach Jen’s last class at 6:30a. Please come say good luck and wish her well!
- TEENS CLASS
- FINAL WEEK of SUMMER TEENS: TODAY 8/22 is the final day of Summer Teens Class at 7:30a
- NO CLASSES – The week of 8/26
- REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
- SUMMER SPIRIT FRIDAYSEvery Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!TOMORROW Fri 8/23 – Monochromatic Color BlockingFri 8/30 – Barbie
WOD
“18th Hole”
10 Rounds
200 Meter Run
3 Wall Walks
4 Toes to Bar
10 Rounds
200 Meter Run
3 Mod Wall Walks
4 Knee Ups
10 Rounds
100 Meter Run
3 Inchworms
4 V-Ups
WOD GUIDANCE & GOALS
Maintain the same pace from round one to round ten. The run will take about :60 or less. Go right to the wall and start climbing. Take one breath, in the start position, of every wall walk before you climb. This will help you to keep moving forward. Spend about :30 here. And then connect the four toes to bar every round, wrapping them up in about :10-:15. Each round will take about two minutes each. Target 20 minutes.
Post Time to Comments.
WOD: Wed 08.21.2024 RDL + Row
NEWS
- JEN’S LAST CLASS: Friday 8/23 is Coach Jen’s last class at 6:30a. Please come say good luck and wish her well!
- TEENS CLASS
- FINAL WEEK of SUMMER TEENS: TOMORROW Thursday 8/22 is the final day of Summer Teens Class at 7:30a
- NO CLASSES – The week of 8/26
- REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4
- SUMMER SPIRIT FRIDAYSEvery Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!Fri 8/23 – Monochromatic Color BlockingFri 8/30 – Barbie
WOD
STRENGTH
Romanian Deadlift
8 x (2 x 1/2 rep + full ROM)
FOR METERS
Row
6 x 2:00on/2:00off
WOD GUIDANCE & GOALS
HEAVY DAY! The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position, unlocking your knees send your hips to the wall behind you without further bending your knees. This will put a tremendous demand on your midline and posterior. Stop the bar just below your knees (1/2 rep), and stand back up by squeezing your butt toward the bar. Then take the next rep to your hamstrings full range of motion (no bouncing the weights off the ground). Repeat the half and full rep before placing the bar down. Coaches will help you build to a 7/10 effort for the first working set and you’ll ideally build in weight for eight sets.
THEN, to get your lungs fired up, row for max meters in two minutes. Target 350-550 meters per interval. You have a equal work to rest ratio which allows you to fully recover. This is an opportunity to push your pace and get uncomfortable! Record your intervals.
Post Weight + Meters to Comments. Compare Scores HERE.