WOD
 | Sat, May 3 2025 |  |
| Barbell Strength 20250503 | Strength Training w Coach E | Mobility May! |
Barbell Strength 20250503
(Check In)
Warm up
200m Walk
Inch worm to down dog
Spiderman stretch
Ankle retractions
Squat hold
Line up: tip toes
Ankle walks
Samson lunges
Banded squats with hip circle
PVC pass throughs
PVC around the worlds
PVC arm stretch
PVC/Barbell warmup flow:
5 good mornings
5 back squats
5 front rack pulses
5 strict press
5 front squat
BERGENER WARMUP
Down and finish – speed through the middle
Elbows high and outside – keep the bar close
Muscle clean – strong turnover
Tall Clean – pull under
2 in – above power
4 in – power clean
Below parallel
Clean practice
Front Squat:
5x5 @ 65%
Strecthing:
-:60 Front rack stretch on box
-:60 deep squat hold
-:60 wrist & forearm stretch
-:60
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Strength Training w Coach E
(Reps)
3 Rounds:
1 minute thoracic foam roll
10 deadbug overhead let downs
6 inverted rows
10 minute EMOM:
1-3 strict c2b
3 rounds:
:45 side plank e/s
8 tricep roll backs
6 chest supported DB rows *heavy*
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Mobility May!
May 1, 2025 - May 31, 2025 (31 Days) 
Welcome to Mobility May!
This month we are taking a little extra time (like 5 minutes a day you guys) to work on our movement!
Why is mobility so important? Mobility allows for full range of motion, which is essential for performing complex and varied movements efficiently and safely. Mobility not only decreases risk of injury but also enhances performance.
Every day, before, after or outside of class try and spend 5 INTENTIONAL minutes doing the mobility flow of your choice. You can find these mobility flows posted at the gym! Take a picture for easy access and dont forget to log it daily!
Happy movement!
| Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brice | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Holly | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Rosie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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