30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean

MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, push ups, 115/75

WOD GOALS + GUIDANCE:

Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and handstand push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should feel heavy! Try to do a round on the minute for as long as possible. Record your time, there is a 35 minute cap.

RIP Holleyman: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of […]

Our January 2025 New Year’s Day Challenge is, run 1 mile on the hour for 10 hours. Can’t run? No problem! Everyone can participate by walking the mile, or even a ½ mile, skipping, rowing (2k/1600m) or air-biking (2 miles) on the hour.

Between runs (or at least on the last mile), send proof of your participation to Daybreak/Mel by taking a photo of yourself, your Apple/Garmin watch, or posting on Instagram/Facebook and tagging Daybreak!

600 Meter Row
12 DB Overhead Lunge
600 Meter Row
31 DB Snatch
600 Meter Row
24 DB Sit Ups
600 Meter Row

MCx; 50/35
MAx: 35/20
MVx: 400m row, front lack lunge, 25/15

WOD GOALS + GUIDANCE:

PEACE OUT 2024!!! Row at your 2k pace with the intent to finish each 600 in about three minutes. The dumbbell overhead lunges are 12 per side, same with the 31 dumbbell snatches. Use one dumbbell, held across your chest, for the weighted sit ups. Target 17 minutes.

8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute

MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles

WOD GUIDANCE & GOALS:

Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one […]