WOD: Tue 04.23.2024 “Filthy 50”
NEWS
- Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
- 2024 Internal Team Throwdown!!
- Saturday, May 11th 8:30a-10a
- Social/Potluck to follow
- See post for details
WOD
“Filthy 50”
50 Box Jumps, 24″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders
Weight: 35, 45/35, 20/14
50 Box Jumps, 20″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knee Ups
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
15 Attempts
Weight: 26, 35/26, 14/10
30 Step Ups 24″
30 Jumping Pull Ups
30 Kettlebell Swings
30 Walking Lunges
30 Tuck Ups
30 Push Press
30 Good Mornings
30 Wall Balls
30 Burpees
60 Single Unders
Weight: 18, 35/25, 10/6
WOD GUIDANCE & GOALS
A crowd favorite! You will spend around 2-3 minutes on every movement of the filthy 50. If you know a movement will take longer for you to complete 50 reps, scale to 30 reps to meet the time domain. Try to move quickly through the first 7 movements, then the workout begins at the wall balls. Target 20-25 minutes. There is a 30 minute cap.
Post Time to Comments. Compare Scores HERE.
WOD: Mon 04.22.2024 Deadlift + “Low Key…kinda”
NEWS
- Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
- 2024 Internal Team Throwdown!!
- Saturday, May 11th 8:30a-10a
- Social/Potluck to follow
- See post for details
WOD
Deadlift
5×3, build
20-16-12-8-4 Cal Row
5-4-3-2-1 Wall Walk
Deadlift
5×3, build
20-16-12-8-4 Cal Row
5-4-3-2-1 Mod Wall Walk
Deadlift
5×3, build
15-12-9-6-3 Cal Row
30-24-18-12-6 Plank Taps
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 7.5-8/10 effort for the first set of three reps. Ideally build in weight every set that follows. Form/Mechanics takes priority over adding weight, so if it breaks down, stay at the same weight or even deload a bit to fix it. Take two minutes of rest between sets.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Sun 04.21.2024 “Too Sweet”
WOD
“Too Sweet”
AMRAP 30
40/30 Calorie Bike
30 DB Renegade Rows
30 DB Push Ups
30 BB Curls
30 BB Press
30 DB Pull Thrus
Weight: 50/35, 45/35
AMRAP 30
35/25 Calorie Bike
30 DB Renegade Rows
30 DB Push Ups
30 BB Curls
30 BB Press
30 DB Pull Thrus
Weight: 35/20 35/25
AMRAP 30
30/20 Calorie Bike
20 DB Renegade Rows
20 DB Push Ups
20 BB Curls
20 BB Press
20 DB Pull Thrus
Weight: 25/15, 25/15
WOD GUIDANCE & GOALS
Oh man, get ready for a serious arm pump! Each round, prime your lungs and legs with a 3 minute bike (scale to meet the time domain.) Then with a set of dbs, complete 30 total (15 per side) renegade rows (in a plank position.) Use those same dumbbells for the push ups, and for plank pull thrus. Use a barbell for the curls and press. You will likely have to break them into sets of 10 reps. Target 3 rounds. Inspired by Ibex
Post Rounds to Comments.
WOD: Sat 04.20.2024 “Farmer Refuted”
WOD
“Farmer Refuted”
800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar
Weight: 20/14
800 Meter Run
21 Wall Balls
21 Knee Ups
600 Meter Run
18 Wall Balls
18 Knee Ups
400 Meter Run
15 Wall Balls
15 Knee Ups
200 Meter Run
12 Wall Balls
12 Knee Ups
Weight: 14/10
600 Meter Run
18 Wall Balls
18 Leg Lifts
400 Meter Run
15 Wall Balls
15 Leg Lifts
200 Meter Run
12 Wall Balls
12 Leg Lifts
100 Meter Run
9 Wall Balls
9 Leg Lifts
Weight: 10/6
WOD GUIDANCE & GOALS
Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes.
Post Time to Comments. Compare Scores HERE.
EVENT: 2024 Internal Team Throwdown
THE DETAILS
WHEN: Saturday, May 11th from 8:30-10a. Social at 10:30a
WHO: ALL Daybreakers: Noobies to Veterans… ALL fitness and experience levels will be able to compete in a low stress, friendly environment!
WHAT: Bring a potluck item and beverage of your choice
HOW: We’ll put the sign up sheet on the front desk! Please RSVP with your potluck item by Wednesday, May 1st so we can make teams and you can coordinate team uniforms!
THE TEAMS
| Glen | Andrew D | Amanda B | Sara M |
| DT | Emeritt | Jeannette | Jen B |
| Zeus | Rhea | Erin | Jim B |
| Murph | Trish | Emily | Brendan |
| Nate | Ashley | Adam A | Mary C |
| Clovis | Caroline | Alejandro | Megha |
| Hollyman | Andy | Ted | Mariah |
| Daniel | Clark | Lourdes | Brett |
| JT | Janice | Max | Jimmy |
| Manion | Eric Brkmn | Alli | Tony |
THE WORKOUTS
WOD 1
AMRAP 12
8 Push Press (75/55)
10 Burpee Step Overs (24/20)
Max Cal Row
The workout starts with one person on the rower, one person ready to do push press (no re-dip) and burpee step overs (no jumping up or down), and one person resting. At “GO”, partner one will start rowing for calories, as partner two does a round of 8 push press and 10 burpee step overs. Once partner two completes their final step over, they’ll move to the rower, partner one will now rest, and the partner three (who was resting) will now complete 8 push press and 10 burpee step overs. Once partner three completes their lasts step over, partner they will move to the rower, partner two will rest, and partner one will do push press and burpee step overs. Continue the cycle, keeping track of completed rounds of the push press/burpee step over combo. At the end of the 12 minutes you’ll have two scores, rounds and max calories. Please note, one person must use the 75# barbell, and one person must do the step overs at 24 inches.
WOD 2
50 Synchronized Knee Ups – at top
50 Front Squats – one person hangs 75/55
50 Synchronized GTOH (at top) 45/25 plate
**one person runs 5 shuttles**
Yes, you read that right, SYNCHRONIZED! First, at all times one person will be doing shuttle runs. Down + Back = 1 shuttle, and you must complete FIVE before rotating to the next person. At “GO” one person does a shuttle runs while two people will start synchronized knee raises from the rig. Once the five shuttles are complete, the runner will switch one person out to go do their shuttles, and then two people can continue to work on the knee raises. Once the knee raises are complete, one person will move to the front squats, and one person will do a static hang from the bar. You cannot start doing front squats until someone is hanging. If the person hanging drops, they must switch with and do front squats. Again, there is always someone doing shuttles, keep switching during the entirety of the workout. Once the front squats are complete, teams will have plates for ground to overhead, that they must sync overhead. Once the overheads are complete, get your time. One person must use the 75# bar and the 45# plate.
WOD 3
Clean ladder
55/85/115/135/165/185
Teams have :90 for all three athletes to attempt 1 clean, and adjust weight for the next lift. At the next :90 mark they may attempt the next load, and continue for until the ladder is complete. Your score is total weight (add partner 1, 2 and 3’s heaviest weight) You will be using a 35 pound bar.
WOD: Fri 04.19.2024 “Dr.Dre”
WOD
“Dr. Dre”
5 Rounds
5 Strict Pull Ups
7 Power Cleans
9 Sit to Stands
11/9 Cal Bike
Weight: 155/105
5 Rounds
5 Banded Strict Pull Ups
7 Power Cleans
9 Sit to Stands
10/8 Cal Bike
Weight: 115/75
5 Rounds
5 Ring Row
7 Power Cleans
9 Sit to Stands (Mat)
9/6 Cal Bike
Weight: 75/55
WOD GUIDANCE & GOALS
Pull, jump, sit and bike! Complete the strict pull ups in as few sets as possible, wrapping up the 5 reps in :30 or less. The first few rounds of this workout, try to do the cleans straight. Rounds 4 and 5 you may have to do sets of 4 and 3. Keep a continuous pace on the sit to stands (:30-:45), use the blue or red mats as scaling options. Then bike the calories in less than :60, and remember to push the pace on the final round. Target 17 minutes.
Post Time to Comments. Compare Scores HERE. (last time was jerks and running)
WOD: Thu 04.18.2024 Hang Power Snatch + “End of Beginning”
NEWS
APRIL BREAK: Monday 4/15 – Friday 4/19
- TODAY Thu 4/18 – No Noon Class
WOD
Hang Power Snatch
6×3, building
5 rounds
10/10 DB Snatch
10 Burpees Over the DB
Hang Power Snatch
6×3, building
5 rounds
10/10 DB Snatch
10 Burpees Over the DB
Hang Power Snatch
6×3, building
5 rounds
7/7 DB Snatch
7 Burpees
WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatch, specifically focusing on getting your elbows locked out by the time your feet land. Ideally, start your working sets at 7-7.5/10 effort, and build by a few pounds every round as long as your form isn’t dialed in. If not, stay light and focus on mechanics.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Wed 04.17.2024 “Partner Row”
NEWS
APRIL BREAK: Monday 4/15 – Friday 4/19
- TODAY Wed 4/17 -No Teens
- TOMORROW Thu 4/18 – No Noon
WOD
“Partner Row”
with a buddy complete
6-12-18-24-30-36-42-48-54-60 Cal Row
with a buddy complete
6-12-18-24-30-36-42-48-54-60 Cal Row
4-8-12-16-20-24-28-32-36-
WOD GUIDANCE & GOALS
You and your buddy will BOTH complete each set of calories and record your total time as a pair (p1: 6 cals and p2: 6 cals, then move to 12 calories, etc.) The time domains will get longer each round, and you will get ample rest so make sure you push your pace on the rower! Keep transitions FAST! Adjust the cals (MCx, MAx, MVx) so that you and your partner can complete the workout in 40 minutes.
Post Total Time to Comments. Compare Scores HERE (last time you split the cals)
WOD: Tue 04.16.2024 “Most Wanted”
NEWS
APRIL BREAK: Monday 4/15 – Friday 4/19
- TODAY Tue 4/16 – No Noon Class
- TOMORROW Wed 4/17 – No Teens
WOD
“Most Wanted”
20 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats
20 Rounds
20 Meter KB Front Rack Carry
4 Pull Ups
6 Front Squats
20 Rounds
20 Meter KB Front Rack Carry
4 Banded Pull Ups
6 Front Squats
WOD GUIDANCE & GOALS
With a buddy, complete 20 rounds total (10 per person), one person completing one full round before the next person does a round. Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a tremendous demand on your shoulders and mindline. Then, in one unbroken set for as long as possible, complete 4 chest to bars. These should be fast! End each round with 6 front squats at a moderate to heavy weight. Like the chest to bars, keep these unbroken for as long as possible. Record your total time, targeting 20-25 minutes.
Post Time to Comments.
WOD: Mon 04.15.2024 “Boston Strong”
NEWS
- MARATHON MONDAY: TODAY Monday April 15th, we have an abbreviated schedule
- 6:30a, 8:30a + 5:30p Classes ONLY!
- APRIL BREAK: Monday 4/15 – Friday 4/19
- No Teens Classes (mon and wed)
- No Noon Classes (tue and thu)
WOD
“Boston Strong”
AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Handstand Push Ups
Weight: 315/225
AMRAP 20
4 Deadlifts
150 Meter Run
6 Attempts
13 Abmat Handstand Push Ups
Weight: 275/185
AMRAP 20
4 Deadlifts
150 Meter Run
30 Single Unders
13 Push Ups
Weight: 185/135
WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that is HEAVY, but you can lift for the first round unbroken. Shake out your legs on the run so they’re ready to jump for the double unders. The handstand push ups break in half, or do unbroken. Your arms will have plenty of rest before the next set of handstands so push your pace. Target 5 rounds.
Post Rounds to Comments. Compare Scores HERE.