NEWS

  • New Foundations 8 Week Cycle starts TODAY!

WOD

“The Jam”

EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 15/12 Calorie Row

Weight: 135/95

EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 12/9 Calorie Row

Weight: 115/75

EMOM 12
1. 2 Rounds: 3 Hang Power Cleans, 3 Jerks, 3 Front Squats
2. 9/6 Calorie Row

Weight: 95/65

WOD GUIDANCE & GOALS
Ohhh man this one is going to get spicy!! On minute one, complete TWO rounds of the barbell complex. Choose a weight for the complex that you can cycle for one round (9 movements) unbroken, drop the bar for a quick break, then complete the second round. You should have about :20-:30 of rest before the row. Scale the row to fit within the minute. Post weight/cals to comments.

Post Weight + Cals to Comments.

FOUNDATIONS

Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 8 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 1 of 8

MON

Bike Sprints
10 x 20 calories
Rest 2 Minute

TUE

Superset
EMOM 20
1 – Split Jerk
2 – 10 KB Floor Press

Split Jerks – start at 50% and build
KB’s – as heavy as possible

THU

Press
5×5, building
*start at 65%

Superset
3 Rounds
8 Good Mornings – as heavy as possible
Max Toes to Bar
*rest as needed

FRI

Front Squat
5-3-1-1-1-1-1
*build to heavy

L-Sit
accumulate 3 min