WOD
 | Sat, Jan 10 |  |
| Barbell Strength 20260110 | Muscle Up Class 2026 0110 | 🎉Resolution reset 2026 🎉 |
Barbell Strength 20260110
(Check In)
Warm-Up
-200m walk
-3:00 machine
2 rounds:
-10 air squats
-10 PVC pass through
-10 sit ups
-20 jumping jacks
--Then--
Foam roll – 10–15 passes each
-Upper back
-Lats
-Quads
-Glutes
Movement Prep – 1 Round
-8 Muscle snatch
-8 Snatch balance
-5 Sots press
Snatch:
Squat snatch – E2MOM x 12:00
Staying technically sound, build from 70% → 85%
Strength:
Snatch Grip Deadlift
-4 x 4 @ 110% of 1RM Snatch
Accessory
-3 x 15 banded lat pulldowns
-3 x 30 sec hollow hold
-3 x 17 goblet Gaak squats (53/35)
Stretching: 60s
-Couch
-Banded shoulder stretch
-Scorpion
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| Derrick | Yes | | | Coach E | Yes | | | Amelia | Yes | | | Tracy L | Yes | | | Carmille | Yes | | | Maddisyn | Yes | | | Brandon | Yes | | | Carlos | Yes | | | Julie A | Yes | | | Jose B | Yes | | | Joey P | Yes | | | Nick | Yes | |
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Muscle Up Class 2026 0110
(Check In)
Focus: Power + Faster Turnover
Skill:
4 x 5 : beat swing + hip pop
5 x 2 : band assisted MU transitions
4 x 3 : transition hold (2 sec)
Strength:
5x3: explosive chest to bar
4x6: strict ring dip
3x5: tempo ring dips (2 sec down, 1 sec pause)
3x6: ring push away
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🎉Resolution reset 2026 🎉
Jan 1, 2026 - Jan 31, 2026 (31 Days) 
Happy New Year Allure Athletes!
Let’s start the year strong by setting goals and building consistency.
This month, think of some fitness related goal(s), write it up on the board (that’s 10 points already!) and start taking positive action towards that goal!
Start simple:
- Did I move today?
- Sleep quality?
- Did I make healthy choices?
The longer you do the action, the sooner it becomes habit.
This challenge is up to you! Do the thing that gets you a step closer to achieving your goals, get a point for that day!
- if you’re unsure what first steps you need to take to start your goal journey, ask a coach!! We love that!
| 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 | | 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 | | 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 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 |
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