WOD

Sat, Sep 13 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Barbell Conditioning 20250913Muscle up class 2025 0913Fruits and Veggies!

Barbell Conditioning 20250913


(Check In)
200m walk
-Then-
2 rounds:
-5 inch worms
-10 air squats
-10 v-up
-10 walking lunges
-10 good morning
-:30 dead-hang
-10 air squats

Accessories:
3 rounds of:
-10 hip extensions
-15 sit-ups
-10 weighted Gakk squats (20/10)

Clean + Front squat + Jerk (1RM C+J)
-4 sets x 2+2+2 reps@ 50%

Front Squat: (1RM C+J)
-4 reps @ 50%
-4 reps @ 60%
-4 reps @ 70%
-4 sets x 4 reps @ 80%

Reverse Lunges: (1RM C+J)
-4 sets x 8+8 reps @ 40%

Stretching:
-:30 couch stretch
-:30 set child pose
-:30 scorpion stretch

Foam Rolling:
-Quads: 1-2 minutes.
-Hamstrings: 1-2 minutes.
-Glutes: 1-2 minutes.
-Shoulders: 1-2 minutes.

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Coach BYes
AmeliaYes
RobertYes
Tracy LYes
NicoleYes
SheridanYes
Joey PYes
AricaYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)