WOD
 | Sat, Jan 31 |  |
| Barbell Strength 20250131 | Other Results | 🎉Resolution reset 2026 🎉 |
Barbell Strength 20250131
(Weight)
General Warm-Up
200m walk
Foam roll
-Upper back
-Lats
-lower back
-glutes/hamstrings
-quads
400m easy row or jog
2 rounds:
-10 air squats
-10 empty bar RDL
-10 empty bar strict press
-5 inchworms
Barbell Warm-Up / Positions
2 rounds:
-5 muscle cleans
-5 front squats
-5 push jerks
(all with empty bar, smooth and crisp)
Clean & Jerk – Find 1RM
Build in singles:
-5 @ light
-3 @ moderate
-Then singles, adding weight each lift until max for the day
Rest 2–3 min between heavy attempts.
Back-off Technique Work
-3 x 2 Clean & Jerk @ 75%
Focus: perfect footwork and fast elbows
Accessory 3rounds
-Front Squat 5 reps @ ~70% Clean 1RM
-Barbell RDL 8 reps
-30s hallow hold
Stretching
-60s scorpion
-60s child’s pose
-60 shoulder distraction
| 0% |  | |  | 0% |
| 1st | 150 Rx | Nicole Sat, Jan 31, 2026 | | 2nd | 145 Rx | Coach A Sat, Jan 31, 2026
Coach E Sat, Jan 31, 2026 | | 3rd | 100 Rx | Erandi Sat, Jan 31, 2026
Julie A Sat, Jan 31, 2026 | | 1st | 255 Rx | Joey P Sat, Jan 31, 2026 | | 2nd | 215 Rx | Nick Sat, Jan 31, 2026
Brandon Sat, Jan 31, 2026 | | 3rd | 185 Rx | Carlos Sat, Jan 31, 2026 |
| Joey P | 255 Rx | | | Brandon | 215 Rx | | | Nick | 215 Rx | | | Carlos | 185 Rx | | | Nicole | 150 Rx | | | Coach E | 145 Rx | | | Coach A | 145 Rx | | | Tracy L | 123 Rx | | | Julie A | 100 Rx | | | Erandi | 100 Rx | | | Coach J | 95 Rx | | | Coach B | 85 Rx | | | Phil | 85 Rx | | | Kathleen | 80 Rx | |
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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 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 | | 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 | | 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 | | 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 | | Robert | 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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