WOD
 | Sat, May 17 2025 |  |
| Barbell Strength 20250517 | Strength Training w Coach E 2025 0429 | Mobility May! |
Barbell Strength 20250517
(Check In)
Warm-up:
200m walk
2 rounds:
-10 air squats
-10 walking lunges
-10 leg swings
--Then--
-10 PVC pass throughs
-10 Wall slides
-30 sec front rack stretch
-30 sec childs pose
--Then--
-10 tempo air squats 3/2/up
-10 glute bridges
-5 front squat hold w/ barbell 5 sec hold
Primers: 3 rounds
-10 sit ups
-10 Gakk squats
Clean+Front squat+jerk
2+2+2 reps x 4 sets @ 50% of 1RM C&J
Front squat (1RM of C&J)
4 reps @ 50%
4 reps @ 60%
4 reps @ 70%
4 sets x 4 reps @ 80%
Back split squat (1RM of C&J)
8+8 reps x 5 sets @ 40%
Accessory:
60sec/20 sec on/off Plank x 3
| 100% |  | |  | 0% |
| Megan L | Yes | | | Coach E | Yes | | | Coach J | Yes | | | Derrick | Yes | | | Coach C | Yes | |
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Strength Training w Coach E 2025 0429
(Check In)
Bar muscle ups: Week 7, Day 5
3 rounds:
1 minute thoracic foam roll
10 Deadbug overhead let downs
6 inverted rows
4 rounds:
8 banded c2b rows
8 prone Y’s
8 kneeling banded lat pull downs
4 rounds:
8 plank bring throughs e/s
16 hollow rocks
8 arch rocks
| 0% | | | | 0% |
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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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