WOD
 | Sat, Feb 14 |  |
 | 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 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: Max Height Box Jump on Feb 20, 2026 (1 day ago) |
| Barbell Strength 20260214 | THE OPEN 💪 |
Barbell Strength 20260214(Check In) Warm-Up 200m walk --Then-- -8 Alternating lunge -8 Broad jump -8 Muscle clean and strict press -Then- 10-15 Passes on the foam roller for each area: -Thoracic spine -Lower Back -Lats -Quads -Calf and achillies -Then- With an empty barbell -5 Quick feet -5 Power clean -5 Hang squat clean -5 Squat clean -3 Jerk dip -3 Split jerk –Then– Paused Front Squat -4 sets x 3 reps @ 70% (2 sec pause in bottom) Clean & Split Jerk -6 sets x 2 reps @ 75% Reset every rep, no touch & go. Jerk from Rack -4 sets x 2 reps @ 80% of jerk (about 80% of C&J) Workout/Accessories Use a weight you could perform 21 reps unbroken with for each movement. During the rest, add between 5 and 10lbs each time you complete a set. -21 RDL -21 Goblet gakk squats (53/35) --Rest 1 minute-- -18 RDL -18 Goblet gakk squats --Rest 1 minute-- -15 RDL -15 Goblet gakk squats --Rest 1 minute-- -12 RDL -12 Goblet gakk squats --Rest 1 minute-- -9 RDL -9 Goblet gakk squats --Rest 1 minute-- -6 RDL -6 Goblet gakk squats OR 4 sets of: -15 RDL @ heaviest weight possible -15 Goblet gakk squats @ heaviest weight Rest 1-2 minutes between sets
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