WOD
 | Sat, Oct 11 2025 |  |
 | Welcome: Emi |
| Barbell Strength 20251011 | Muscle up class 2025 0913 | Holloween challenge 👻 | Whoop giveaway class tracker |
Barbell Strength 20251011
(Check In)
Warmup
-4 minute warm up row/bike/run
--Then--
Foam roll – 10-15 passes on each bodypart
-Upper back
-Lats
-Traps (use barbell if needed)
-Quads
-Glutes
-Then-
1 Rounds
-10 samson lunges
-10 hip openers
-10 kang squats
-8 Squat therapy air squat (do not let hands touch wall, get as close to wall as possible)
-8 Behind the neck ohs grip strict press
-8 Barbell overhead squat
Overhead squat
-4 x 3 @ heaviest weight
*Rest 2-4 min between sets.
B.
Pause overhead squat
-4 x 3 @ 85-95% of weight lifted in part A.
*Rest 2-4 min between sets.
Deadstop Deadlifts:
Every 2:00 x 5 sets
-5 DS DL @ 57-62%
WOD:
For Time:
-30 DU
-100m run
-10 power cleans (115/75)
-8 burpees over bar
-30 DU
-100m run
-6 power cleans
-6 burpees over bar
-30 DU
-100m run
-4 power cleans
-4 burpees over bar
-30DU
-100m run
-2 power cleans
-2 burpees over bar
| 100% |  | |  | 0% |
| Derrick | Yes | | | Jose B | Yes | | | Emi | Yes | | | Joey P | Yes | | | Coach J | Yes | |
|
Muscle up class 2025 0913
(Check In)
Warmup:
2 rounds:
-8 kip swings
-8 hollow rocks
-8 arch rocks
Strength:
-5x3 explosive hip-to-bar pulls (focus on aggressive hip pop)
-4x6 strict weighted pull-ups
-3x6 weighted bar dips
Accessory:
-3x12 barbell curls
Warmup:
3 rounds:
20s false grip hang
10 banded face pulls
Skill:
-6–8 band-assisted ring MU attempts
-4x8 false grip ring rows
Accessory:
-2x30s ring support hold
| 0% | | | | 0% |
|
Holloween challenge 👻
Oct 1, 2025 - Oct 31, 2025 (Individual Goal 50) 
Do core workouts give you a fright?! 👻 Not after this month!
This month we are focusing on everyone’s favorite, the hollow hold!
It’s easy! Through the month of October accumulate 45 minutes in a hollow hold.
Too spooky?? 🎃 Not at all. This is just 2 minutes everyday through the month of October.
Did you miss a day? 🦇 No worries, just catch up the next day.
You got this athletes! 🎃👻
| Coach J | | | Coach A | | | Nick | | | Coach E | | | Coach B | | | Holly | |
|
Whoop giveaway class tracker
Oct 1, 2025 - Oct 31, 2025 (31 Days)
Track your classes everyday and get your entries for our October Whoop giveaway! See a coach about entering
Attend a class, give yourself a check. Easy!
What’s a whoop anyways?
The WHOOP fitness tracker is a lifestyle companion. With a minimalist, screen-free design, WHOOP blends seamlessly into your day and night, tracking the metrics that matter most.
•Recovery: WHOOP measures heart rate variability, resting heart rate, and sleep performance to show you how ready your body is for what’s ahead.
•Effort, elevated: Daily strain insights guide your training — so every workout counts, and every rest day restores.
•Sleep, perfected: Beyond hours of rest, WHOOP tells you the quality of your recovery, helping you optimize bedtime, wake time, and consistency.
•Design without compromise. Slim, lightweight, waterproof, and endlessly customizable, WHOOP is crafted to move with you, anywhere life takes you.
| Derrick | 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 | | 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 | | Brandon | 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 A | 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 | | 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 |
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