WOD

Sat, Dec 27 2025

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Most Recent Benchmark:
Max Height Box Jump on Mar 12, 2026 (1 day ago)
Barbell conditioning 20251227Muscle up class 2025 1227❄️ Blizzard of Burpees ❄️

Barbell conditioning 20251227


(Check In)
200m walk
-4 minutes any machine
--Then--
Foam roll – 10-15 passes on each bodypart
-Upper back
-Lats
-Traps (use barbell if needed)
-Quads
-Glutes
-Then-
1 Round
-10 samson stretch
-8 Squat therapy air squat
-8 Behind the neck ohs grip strict press
-8 Barbell overhead squat
-4 sotts press

Snatch Complex
High hang squat snatch + Low hang squat snatch
-5 sets x (1+1)x3 @ 65%

Tempo Elevator Back Squats (3 sec)
-4 sets x 5 reps @ 70–75%

Accessory
-3 sets x 10 reps Snatch grip DL
-3 sets x 20 sec Overhead squat hold (light)

Conditioning:
4 Rounds
-200m run or 100m farmer carry
-10 DB step-ups (50/35)
-8 barbell power snatch (95/65)
-Rest 1:30

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AmeliaYes
Coach EYes
CarmilleYes
Coach JYes
Joey PYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)