NEWS

  • JULY SEMINAR: THIS Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.

WOD

METCON

Back Squat
6 x 3 at 85%
Push Press
4 x 5
at 20% higher than 1 rep max strict press

MASTERS

Back Squat
6 x 3 at 85%
Push Press
4 x 5
at 20% higher than 1 rep max strict press

MOVE

Back Squat
6 x 3 at 85%
Push Press
4 x 5
at 20% higher than 1 rep max strict press

WOD GUIDANCE & GOALS
Going HEAVY on a Monday!! Coaches will guide your barbell warm up to reach your 85% or 8.5/10 effort on the back squats. There should be no failed sets but between each rep you should have to reset your breath. For the push press, build to 20% more than your 1 rep max strict press, OR a weight that is impossible to press and gets spicy on rep 3 of each set. Again, no failed sets.

Post Weights to Comments.

FOUNDATIONS

Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 10 weeks. Ideally, these can be completed after your daily workout in the gym or at home. If you have any questions about how to incorporate our Foundations program into your routine, please reach out to Mel or email us at [email protected].

WEEK 6 of 10

MON

Romanian Deadlift
5 x 10
starting t 40% of 1 rep max Deadlift and then increasing slightly each set
*aim to finish at 50% of 1 rep max Deadlift

Glute Bridge Hold

3 Rounds
1:00 on/1:00 off
*Aim to increase in weight from the first session

GHD Sit-ups

5 Rounds
20-25 reps *Rest 90 seconds between sets

TUE

Deadlift
6 x (2+2) at 80%

Barbell Box Step-Ups

5 x 12 reps
*aim to start and finish heavier than last session
*avoid using your back leg too much

Plank Sequence
3 Rounds
:30 Left Plank
1 Minute Plank
:30 Right Plank

THU

Back Squat

5 x 3 at 80%

Strict Press

2 x 6 at 82%
2 x 4 at 87%
1 x 3 at 92%

FRI

Back Squat

1 x 1 at 90%
5 x 3 at 85%

Deadlift
1 x 10 at 45%
1 x 10 at 65%
1 x 6 at 75%
1 x 6 at 80%
1 x 4 at 85%
1 x 2 at 90%

Upper Body Accessories

100 Banded Tricep Extensions
50 Barbell Bicep Curls
100 Banded Pull Aparts