WOD
 | Sat, Jul 12 2025 |  |
| Barbell Strength 20250712 | Strength training with coach E 2025 0712 | Are you staying hydrated? |
Barbell Strength 20250712
(Check In)
200m walk
2 Rounds
30s Each
-Bottom of squat
-Box or banded front rack stretch
-Doorway chest stretch
--Then--
1 Round
-5 Air squat
-5 Alternating lunge steps
-5 Inch worm
-5 Air squat
--Then--
2 Rounds with an empty barbell
-5 Quick feet drill
-5 Barbell upright row (clean grip)
-5 Hang squat clean
-5 Squat clean
-5 Strict press
Clean (week 2/8):
-3 sets x 5 reps @ 50-60%
-5 sets x 4 reps @ 60-70%
Shoulder Press (week 2/4):
-4 sets x 3 reps @ 80-85%
-1 set x max reps @ 80-85%
Accessories:
3 rounds
-20 gakk squats
-:45 plank
-8 hang squat cleans @ 45%
-4 box jump (30/24)
Stretching:
-:60 Pigeon stretch
-:60 couch stretch
-:60 scorpion stretch
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| Amelia | Yes | | | Derrick | Yes | | | Diggity | Yes | | | Jose B | Yes | | | Coach B | Yes | | | Megan L | Yes | | | Coach E | Yes | | | Phil | Yes | | | Jaya | Yes | | | Brice | Yes | | | Coach J | Yes | |
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Strength training with coach E 2025 0712
(Check In)
WARM-UP: 3 rounds
10 banded side steps
10 glute bridges
8 air squats (tempo 3-2-1)
20-sec bottom of squat hold
STRENGTH BLOCK: Back Squat
4x8 @ 65%
Front Rack Bulgarian Split Squats
3x8 each leg @ moderate load (RIR 2–3)
ACCESSORY WORK: 3 rounds
Weighted step-ups (20” box) – 10 each leg
DB Romanian Deadlifts – 12 reps
Banded hamstring curls – 15 reps
CORE FINISHER:
3 rounds for quality:
15 V-ups
30-sec forearm plank
10 alternating deadbugs
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Are you staying hydrated?
Jul 1, 2025 - Jul 31, 2025 (31 Days) 
It HOT OUTSIDE! You're working out REALLY HARD, but....are you drinking your water??
Why does hydration matter?
- Even 1-2% dehydration can reduce strength and endurance
-Hydration helps with muscle recovery, joint lubrication and focus
-Proper water intake helps regulate body temperature, aids digestion and improves skin and sleep
This month make it a DAILY GOAL to drink half of your body weight, in ounces, per day.
Ex: if you weigh 160lbs, your goal is 80oz
You get 1 pt for everyday you reach your goal!
Start early and sip often, you got this athletes!
| Donna | 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 | | 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 | | 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 | | 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 | | 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 | | Jose 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 | | Tracy L | 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 | | Joe K | 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 | | Chloe | 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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