WOD: Thu 12.14.2023 Front Squat + “Call Baby”
WOD
Front Squat
2 to Parallel + 2 Full ROM
4 x building
AMRAP 15
18/15 Calorie Bike
36 Hand-Release Push Ups
54 Sit Ups
Front Squat
2 to Parallel + 2 Full ROM
4 x building
AMRAP 15
15/12 Calorie Bike
30 Knee Hand-Release Push Ups
45 Sit Ups
Front Squat
2 to Parallel + 2 Full ROM
4 x building
AMRAP 15
12/9 Calorie Bike
24 Knee Hand-Release Push Ups
36 Sit Ups
WOD GUIDANCE & GOALS
HEAVY DAY! Yes, that says “to parallel” for the first two squats, then you’ll squat below parallel for the second two. Start at a 6/10 effort and build 3 more times. THEN, for a little cardio bike at a 60+ rpm to complete the bike cals in :75-:90. Then chip away (in sets of 6) at the hand release push ups (:60-:75). Move quickly on the sit ups by throwing your arms forward and pushing off the floor to lie back down (2:00.) Target 3 rounds.
Post Weight + Rounds to Comments. Compare Scores HERE.
WOD: Wed 12.13.2023 “Partner Row”
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
with a buddy complete
4-8-12-16-20-24-28-32-36-40 Cal Row
WOD GUIDANCE & GOALS
With a buddy, split each of the allotted calories in half to complete the workout. The time domains will get longer each round, and you will get ample rest so make sure you push your time on the rower! Keep transitions FAST! Adjust the cals (MCx, MAx, MVx) so that you and your partner can complete workout in 20-25 minutes.
Post Time to Comments.
WOD: Tue 12.12.2023 Press + “Don Diablo”
WOD
Press
3×5 across
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
Press
3×5 across
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
Press
3×5 across
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8-8.5/10 effort which you’ll hold for all three sets of five reps. Reps four and five will be challenging set one. Reps three, four and five, on set two. And two through five on set three! 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 weight.
Post Weight + Mods to Comments. Compare Scores HERE.
WOD: Mon 12.11.2023 “Open 21.2…ish”
WOD
“Open 21.2 ish”
10-20-30-40-50 DB Snatch
15 Box Jump Overs, 20″
Weight: 50/35
10-20-30-40-50 DB Snatch
15 Step Overs, 20″
Weight: 35/20
5-10-15-20-25 DB Snatch
10 Step Overs, 20″
Weight: 25/15
WOD GUIDANCE & GOALS
Start with a pace you can maintain for 20 minutes. Do not rush the first 3 rounds of snatches. The workout starts on the set of 40 snatches. Do the snatches unbroken for as long as possible and USE YOUR LEGS to protect your lower back. For the box jump overs, find a steady pace you can maintain from round to round. Try to finish the box jump overs in :45-:60. Record your time. You’ve got this!
Post Time to Comments. Compare Scores HERE.
WOD: Sun 12.10.2023 “Hyrox”
WOD
“Hyrox”
:40 Lunges
:40 Push Ups
:40 Sit Ups
:40 Lunges
:40 Push Ups
:40 Sit Ups
:40 Squats
:40 Knee Push Ups
:40 Sit Ups
WOD GUIDANCE & GOALS
Get ready to GRIND! Every forty seconds switch to a new body-weight movement, accumulating as many reps as possible at each movement. Every round is 2:00, and there is NO REST between rounds. Record total reps.
Post Reps to Comments.
Hero WOD: Sat 12.09.2023 “Abbate”
WOD
“Abbate”
1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run
Weight: 155/105
1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run
Weight: 115/75
1200 Meter Run
15 Clean + Jerks
600 Meter Run
15 Clean + Jerks
1200 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
Hero WOD! Run the mile in 10 minutes or less, at a moderate pace. Do the clean and jerks as single reps for all 21! If you were fresh, you could cycle about 5 reps ina row before breaking. The 800 meters will be at a moderate pace, so you can get right on the bar for the next 21 clean and jerks. Then the last mile, try to get faster every 400 meters. Target 30-35 minutes.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Post Time to Comments. Compare Scores HERE.
WOD: Fri 12.08.2023 “Got a Shot”
WOD
“Got a Shot”
AMRAP 18
150 Meter DB Farmer Carry
30 Kettlebell Swings
45 Double Unders
Weights; 50/35, 70/53
AMRAP 18
150 Meter DB Farmer Carry
30 Kettlebell Swings
15 Attempts
Weights; 35/20, 53/35
AMRAP 18
150 Meter DB Farmer Carry
20 Kettlebell Swings
60 Single Unders
Weights; 25/15, 35/26
WOD GUIDANCE & GOALS
It’s gonna get GRIPPY! Quickly shuffle around the cars with two dumbbells (:60-:90) the first few rounds you may get around unbroken, and then at about halfway you’ll have to start breaking up the carry. Choose a weight for the swings that is heavy, and you may have to break the set into 12/10/8, 15/15 or 10/10/10. Try to relax your shoulders and grip on the double unders (:45) to prepare for the next round. Target 4+ rounds.
Post Rounds to Comments.
EVENT: Maynard Food Pantry – Dinner Boxes
For the last three years, Daybreak has assembled and donated dinner boxes to our friends at The Maynard Food Pantry. The holiday dinner box drive provides local families in need with a holiday meal. If you’d like to participate here’s how!
This year we’re changing the collection process. You will TEAM UP with another member, and/or family, to gather ALL items for 1 or more boxes. Items for each box include:
- 3-5# canned or fresh HAM
- 2 cans of PINEAPPLE
- 1 box of QUICK BREAD (pumpkin or banana)
- 2 cans of CORN
- 2 cans of GREEN BEANS or PEAS
- 1 bag of POTATOES
- 3# bag of CARROTS
- fresh SQUASH
- 1 bag of APPLES or ORANGES
- 48oz JUICE (apple or cranberry)
- 1 package of COOKIES or BROWNIES
- 1 box CAKE MIX
- 1 container of FROSTING
- 1 premade PIE
- 1 package of ROLLS
- Daybreak will provide the BOX
When you bring in food items, put your name(s) on a post it note and attach it to your box(es) located in the lounge area. You may bring in items starting Monday 12/11, and Mary Brannelly will pick them up on SATURDAY 12/17 right after classes (9:30a), to bring to the Maynard Food Pantry. Thanks Mary!
WOD: Thu 12.07.2023 “Jackie Squared”
WOD
“Jackie Squared”
2 Rounds
1k Row
50 Thrusters
30 Pull Ups
Weight: 45
2 Rounds
750 Meter Row
50 Thrusters
20 Pull Ups
Weight: 35
2 Rounds
500 Meter Row
20 Thrusters
20 Ring Rows
Weight: 25
WOD GUIDANCE & GOALS
Double Jackie?! Heck yes! The 1k row will take around 4:00 to complete, and be sure to scale the meters to meet the time domain. The thrusters should feel very light, and can be done in 30 and 20 reps or 15,15,10 and 10. For the first set of pull ups, break more frequently (10,10,10) to save your grip for the second row, and for the last set of pull ups go for bigger sets. Target 8 minutes per round (scale reps), and there will be a 20 minute cap.
Post Time to Comments. Compare Scores HERE.
WOD: Wed 12.06.2023 Deadlift + “Young Harleezy”
WOD
Deadlift
5 x 6, across
AMRAP 10
15 Burpees
5 Shuttle Runs
Deadlift
5 x 6, across
AMRAP 10
15 Burpees
5 Shuttle Runs
Deadlift
5 x 6, across
AMRAP 10
9 Burpees
3 Shuttle Runs
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 8-8.5/10 effort for all five sets of six reps. Reps 4-6 should feel taxing without your form breaking down. Take two minutes of rest between sets.
Post Weight + Rounds to Comments. Compare Scores HERE.