NEWS

Hey Daybreakers! We uploaded a bunch of photos from the 2021 Internal Team Throwdown to our members only Facebook Forum. Check them out!

WOD

“Wild Side”

METCON

50 Double Unders
40-30-20-10 Calorie Row
10 Jerks

Weight: 155/105

MASTERS

15 Attempts
40-30-20-10 Calorie Row
10 Jerks

Weight: 135/95

MOVE

75 Single Unders
30-20-10-5 Calorie Row
10 Jerks

Weight: 115/75

WOD GUIDANCE & GOALS
Wild is right! Every round will start with double under and end with jerks. Sandwiched between, row 10 less calories every round. Calories will take around 3-2-1-:30 to complete. Scale calories to meet the time domain. Target 14 minutes.

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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 8 of 10

MON

Deadlift
1 x 10 at 45%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 85%
1 x 4 at 90%
1 x 2 at 95%

Back Squat
5 x 3 at 80%

TUE

Sorenson Hold
4 x 70% of max Sorenson hold

Overhead Hold
4 x 50% of max overhead hold
*Increase weight by 3-5kg

GHD Hip Extensions
EMOM x 7 minutes 10-15 reps
with 25# plate

WED

Strict Press
2 x 6 at 85%
2 x 4 at 87%
1 x 3 at 92%

Deadlift
6 x (2+2) at 80%

Wall Squat
4 x 70% of max hold

FRI

Back Squat
3 x 2 at 90%

Strict Press
1 x 4 at 87%
2 x 2 at 92%
4 x 1 at 95%

GHD Sit-ups
accumulate 100-120 reps
*complete as few sets as possible