WOD
 | Sat, Jul 19 2025 |  |
| Barbell Strength 20250719 | Strength Training with Coach E 2025 0719 | Strict Press Max | Are you staying hydrated? |
Barbell Strength 20250719
(Check In)
200m walk
2 Rounds:
:30 Bottom of squat
:30 Box or banded front rack stretch
:30 Doorway chest stretch
-Then-
1 Round
-5 Air squat
-5 Alternating front lunges
-5 Inchworm
-5 Air squat
-Then-
2 Rounds with an empty barbell
-5 Quick feet drill
-5 Barbell upright row (clean grip)
-5 Tall squat clean
-5 Hang squat clean
-5 Squat clean
Clean (week 3/8):
-2 sets x 5 reps @ 50-60%
-4 sets x 5 reps @ 60-70%
-3 sets x 3 reps @ 70-80%
Shoulder Press (week 3/4):
-15 minutes to find a heavy single
Accessories:
3 rounds
-23 gakk squats
-12 dumbbell arnolds press @ heaviest weight
-15 med-ball slams
Stretching:
-:60 Pigeon stretch
-:60 couch stretch
-:60 scorpion stretch
| 100% |  | |  | 0% |
| Derrick | Yes | | | Aaron D | Yes | | | Chloe | Yes | | | Coach J | Yes | | | Jose B | Yes | |
|
Strength Training with Coach E 2025 0719
(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
5x6 @ 70%
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
| 0% | | | | 0% |
| Coach J | Yes | | | Jaya | Yes | | | Coach E | Yes | | | Joe K | Yes | |
|
Strict Press Max
(Weight,  Misc Barbell)
Find 1 rep max shoulder/military/strict press weight.
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Sat,Aug2,2025 Sat,Jul19,2025 Sat,Jun28,2025 Mon,Apr28,2025 Mon,Mar10,2025 Tue,Dec3,2024 Mon,Aug26,2024 Sat,Apr13,2024 Mon,Dec18,2023 Fri,Dec9,2022 Tue,Jul19,2022| 1st | 105 Rx | Nicole Sat, Jan 3, 2026 | | 2nd | 95 Rx | Coach A Sat, Aug 2, 2025
Erandi Mon, Aug 26, 2024 | | 3rd | 92 Rx | Coach B Mon, Dec 18, 2023 | | 1st | 165 Rx | Nick Sat, Aug 2, 2025 | | 2nd | 160 Rx | Coach C Sat, Jun 28, 2025 | | 3rd | 155 Rx | Brandon Sat, Jan 3, 2026
Carlos Sat, Jun 28, 2025
Joe K Sat, Dec 21, 2024 |
|
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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