WOD

Sat, Sep 20 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
Barbell Conditioning 20250920Muscle up class 2025 0913Other ResultsFruits and Veggies!

Barbell Conditioning 20250920


(Check In)
-200m jog
-10 Air squat
-5 Inch worm
-10 Alternating spiderman stretch
–Then–
For 30-45s each
-Bottom of the squat
-Couch stretch each leg
-Banded or box front rack stretch
–-Then–-
Build up to first front squat weight using 4-5 warmup sets of 1-3 reps starting at 35-45% of your 4rm and building to 85-87.5% 4rm.

Strength
A.
Front squat
-4 x 4 @ heaviest weight
*Rest 3-4 min between sets.

B.
Front squat
-4 x 4 @ 85-95% of weight lifted in part A.
*Rest 2-4 min between sets.

Overhead squat: (1RM Snatch)
-5x5 @ 60-70%

Accessories:
-Weighted box stand up
2 x 15 @ heaviest weight (each leg)
*Rest 1-2 min between sets.
-60s plank
-60s deadhang

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Tracy LYes
Coach BYes
RobertYes
Coach EYes
NicoleYes
Joey PYes
PhilYes
JayaYes
Coach JYes
775-848-8935
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