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May 20, 2019 – June 2, 2019
CURRENT TRAINING CYCLE TEMPLATE Training Cycle Dates: M 5/20/19 – S 6/2/19 Goals: The next 2 weeks, from today through June 2nd, will be a “floater” period aimed at bridging the gap between...
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Front Squat | WOD 5.23.19
Front Squat 5-3-1-3-5 Warm up and work up to a heavy set of 5 reps, then a heavy set of 3, and finally a heavy set of 1 before working back up. Post loads to comments. Week 1 of 2 _____________________...
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WOD 5.24.19
WOD 5.24.19 AMRAP 5 Minutes: 5 Hang Power Snatch 95/65 5 Lateral Bar Burpees 5 Toes-to-Bars 5 Lateral Bar Burpees Rest 5 minutes, then… AMRAP 5 Minutes: 5 Hang Power Snatch 95/65 5 Lateral Bar Burpees...
View ArticleWOD 5.25.19
Partner WOD In teams of 2 with one partner working at a time, complete the following chipper for time: 300 Double-Unders 2000m Row 100 Box Jumps Modify the Dubs to Alternating Foot Steps or 2x Singles...
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Clean | WOD 5.26.19
Hang Power Clean 3-3-3-3-3 The Hang is anywhere above the knee. Work up to a perfect max for the day. Post loads to comments. Week 1 of 2 _____________________ For Time: 20 Deadlifts 225/155 400m Med...
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WOD 5.27.19
“Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This...
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WOD 5.28.19 | Overhead Squat
WOD 5.28.19 30 Minutes For Quality: 20 Hand-to-Hand Russian Kettlebell Swings 50′ Sled Push 20 Calorie Row 10 Alternating Bar Hang Hip Taps Just move around today and don’t look for intensity if you...
View ArticleWOD 5.29.19
WOD 5.29.19 A1) Deadlift: 3 x 20 @ 25-35% of 1RM A2) Alternating Partner Rotational Toss (First variation): 3 x 16 A3) Hollow Hold: 3 x 30 seconds Rest 1:00 between movements. Rest 2:00 between sets....
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WOD 5.30.19
WOD 5.30.19 3 Working Sets: A1) 8 Each Dumbbell Box Step-Ups (Held Farmer’s style) A2) 65m Double Kettlebell Front Rack Carry (Halfway to 3rd Ave. and back) A3) 4-8 Strict Chest to Bar Chin-Ups Post...
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Power Clean and Jerk | WOD 5.31.19
Power Clean and Jerk Every 2 Minutes for 8 Rounds: 5 Power Clean and Jerks These are for quality at a light-to-moderate weight. Load can increase but should be very manageable. More skilled/experienced...
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WOD 6.1.19
Team Metcon In teams of 3… 30 Minute AMRAP: 120 Calorie Row 90 Russian KBS 60 Wall Balls 30 Overhead Plate Lunges 270m Run Together Post rounds, reps, Rx, and partners to comments. Week 2 of 2 In case...
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WOD 6.2.19
WOD 6.2.19 A1) 4 x 10ea: Staggered Stance Kettlebell/Dumbbell Deadlift A2) 4 x 160′ ea: 1-Arm Overhead Carry (4 trips per arm) Post work to comments. Week 2 of 2 _____________________ 4-5 Rounds Not...
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Bench Press | WOD 6.3.19
Bench Press 4 x 8 Sets across. Use a slower down-faster up tempo. Start light enough to add weight for a few weeks. Post loads to comments. Exposure 1 of 6 _____________________ 5 Rounds for Time: 7/5...
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June 3, 2019 – July 14, 2019
Current Training Cycle Template Training Cycle Dates: M 6/3/19 – S 7/14/19 (6 weeks) Goals: Building off a solid base of low-end strength, we’ll be incorporating regular “For Quality” work in the form...
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Snatch / Back Squat | WOD 6.4.19
Snatch Every Minute on the Minute x 5: 2 Mid-Hang Muscle Snatches Then, Every Minute on the Minute x 5: 2 Mid-Hang Snatches Keep the load light-moderate today and focus on speed and footwork. Squat 4...
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Pull-Ups | WOD 6.5.19
Pull-Ups Choose the option below you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted...
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06/19/19 BirthFit Pop Up
On Wednesday, June 19th at 12pm (right after after Diapers & Dumbbells), we will be hosting a BirthFit pop up event! Lindsey K. Mathews, founder of BirthFit, will be giving a talk and doing a...
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Clean and Jerk | WOD 6.6.19
WOD 6.6.19 Every 4 Minutes for 5 Rounds: 12/9 Calorie Bike 8 Burpees 4 Power Clean and Push Jerks 185/125 Move fast to get to the barbell, which should be medium-heavy for you. Heavy enough to likely...
View ArticleDeadlift | WOD 6.7.19
Deadlift 4 x 4 Sets across. Begin light enough to add weight next week. Post loads to comments. Exposure 1 of 6 _____________________ For Time: 30 Toes-to-Bars 40 Box Jumps 24/20 50 Calories Rowed 60...
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WOD 6.8.19
Partner Metcon A) AMRAP 10 Minutes: 10 Wall Balls 20/10, 14/9 10 Hang Power Cleans 95/65 Partners alternate full rounds. Rest 5 minutes, then… B) AMRAP 10 Minutes: 10 Alternating Dumbbell Power...
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