WOD
 | Sat, May 10 2025 |  |
 | Welcome: Holly |
| Barbell strength 20250510 | Strength Training w Coach E | Mobility May! |
Barbell strength 20250510
(Check In)
3 Rounds
-30s easy bike/row/jump
-10 Air squat
-5 Inchworm
-10 Alternating spiderman stretch
–Then–
For 30s each
-Bottom of the squat
-Couch stretch each leg
-PVC pass throughs
Movement prep:
2 rounds w/ PVC 1 w/ Empty bar
-5 Overhead squats
-5 Snatch grip press
-5 Snatch balance
Snatch + overhead squat:
-4 sets x 3+3 reps @ 50%
Back squat:
1 set x 8 reps @ 50%
4 sets x 8 reps @ 60%
Deficit Romanian deadlift:
3 sets x 12 reps @ 50%
Accessories:
3 rounds
-10 hip extension
-10 Gakk squat
-4 box jumps
Stretching:
Childs pose
Pigeon
Thread the needle
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| Coach E | Yes | | | Amelia | Yes | | | Brandon | Yes | | | Coach J | Yes | | | Joe K | Yes | | | Joey P | Yes | |
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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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