WOD

“Industry Baby”

METCON

EMOM 20
1 – :45 Bike
2 – 3 Rope Climbs
3 – 30 Sit Ups
4 – 10 Push Press

Weight: 115/75

MASTERS

EMOM 20
1 – :45 Bike
2 – 3 Rope Climbs
3 – 30 Sit Ups
4 – 10 Push Press

Weight: 95/65

MOVE

EMOM 20
1 – :45 Bike
2 – 15 Ring Rows
3 – 20 Sit Ups
4 – 10 Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
PUSH your pace on the bike! Why? Total calories are your score! Scale rope climbs to fit into a :30 period, the sit ups will take around :45, and the push press will take :10-:20. The push press should feel moderately heavy, the first few rounds unbroken. Record total calories.

Post Total Calories 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 9 of 10

MON

Back Squat
1 x 1 at 95%
5 x 3 at 80%

Deadlift
6 x (2+2) at 80%

TUE

Strict Press
2 x 6 at 85%
2 x 4 at 87%
1 x 2 at 95%

Bulgarian Split Squats
4 x 6/6
Tempo = 33X2
*same weight as last week

Glute Bridge Tabata
8 x :20 on/:10 off
on: Barbell Glute Bridge reps
off: Barbell Glute Bridge Hold

THU

Back Squat
5 x 3 at 80%

Deadlift
1 x 10 at 50%
1 x 10 at 70%
1 x 5 at 85%
1 x 4 at 90%
1 x 3 at 95%
1 x 2 at 100%

Push Press
4 reps at 20% higher than 1 rep max Strict Press
5 reps at 10% higher than 1 rep max Strict Press
5 reps at 5% higher than 1 rep max Strict
Max Reps at 1 rep max Strict Press

FRI

Back Squat
3 x 2 at 100%

Strict Press
1 x 4 at 80%
2 x 2 at 90%
3 x 1 at 100%

Romanian Deadlift
5 x 8 reps
*starting at 45% of 1 rep max deadlift and then increasing slightly each set
*aim to finish at 55% of 1 rep max Deadlift