WOD
 | Sat, Oct 18 2025 |  |
| Barbell Strength 20251018 | Muscle up Class 2025 0920 | Holloween challenge 👻 | Whoop giveaway class tracker |
Barbell Strength 20251018
(Check In)
Warm-Up:
200m walk
-10 alternating samson stretch
-10 front-to-back leg swings
-10 side-to-side leg swings
-10 kang squats
-10 alternating cossack squats
-10 air squats
-10 PVC pass-throughs
-10 PVC around the worlds
-15 front rack pulses
-10 PVC strict press
-5 PVC push press
Short Barbell Warm-Up:
-5 muscle cleans
-5 front squats
-5 push presses
-3 power cleans + 1 jerk
Strength 1: Clean Technique (Week 1/8)
-3 sets x 5 reps @ 55–65%
-3 sets x 3 reps @ 65–70%
-2 sets x 2 reps @ 70–75%
Strength 2: Front Squat
-3 sets x 5 reps @ 70%
-2 sets x 3 reps @ 75–80%
Accessory WOD (For Quality):
3 Rounds:
10 Front rack lunges (95/65)
8 Strict pull-ups
10 Kettlebell swings (70/53)
10 Toes-to-bar
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Lat stretch on rig
| 0% |  | |  | 0% |
| Coach B | Yes | | | Phil | Yes | | | Coach J | Yes | | | Joey P | Yes | |
|
Muscle up Class 2025 0920
(Check In)
Warmup:
-10 kip swings
-5 explosive pull-ups
Strength:
-6x2 bar muscle-up attempts (focus on linking)
-4x5 bar dips with pause at bottom
-3x8 eccentric pull-ups (lower 5s)
Accessory:
-2x10 strict toes-to-bar for core
Warmup:
-5 false grip pull-ups
-3x10 banded lat pulldowns
Skill:
-6–8 band-assisted ring MU attempts (try linking 2 in a row)
-4x5 transition drills (low rings, fast elbows)
Accessory:
-2x15 push-ups (tempo: 3s down)
| 0% | | | | 0% |
| Coach J | Yes | | | Joe K | Yes | | | Coach E | Yes | |
|
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 |
|
