The Barbell WOD
California Strength
Functional Fitness, Functional Training, Olympic Lifting, Weightlifting, Strength & ConditioningWelcome to the Barbell WOD program—a dynamic training experience crafted for fitness enthusiasts and CrossFit athletes ready to amplify their performance, master Olympic lifts, and unlock newfound strength.
The Barbell WOD program is your ticket to conquering the intricacies of Olympic lifts, refining your technique, and achieving peak strength. Whether you're a seasoned CrossFit athlete or a fitness enthusiast seeking to level up, join me as we dive into the world of barbell mastery, one lift at a time.
Every workout is written by Dave Spitz, owner and CEO of California Strength, who has worked with many of the world's best athletes across many different sporting disciplines.
Dave and our dedicated coaching staff personally monitor your training daily, where you will receive technical feedback on your weightlifting videos, answer your training questions, and have our support every step of the way.
A
Dynamic Warm Up: Clean
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch
4 x 1
D
Power Clean from Blocks
5 x 1
E
2 Front Squats + Thruster
4 x 1
F1
Barbell Hip Thruster
2 x 5
F2
Jumping Good Morning
2 x 8
F3
Planks
2 x 60
G
Double Under
5, 10, 15, 20, 25, 30, 35, 40, 45, 50
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Snatch
5 x 1
D
Jerk Behind the Neck
4 x 2
E1
Kneeling Land Mine Press
2 x 10
E2
Single Arm Landmine Row
2 x 10
E3
Straight Arm Landmine Twist
2 x 10
F1
Assault Bike
3 x 15
F2
Handstand Pushup
3 x 10
F3
Assault Bike
3 x 15
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Clean
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
2 Snatch Grip Push Presses + 2 Heaving Snatch Balances
4 x 1
D
Clean
3 x 3
E
Back Squat
3, 5 @ 83, _ %
F
Depth Jump to Overhead Target
2 x 3
G1
Single-Arm KB Military Press
2 x 10
G2
Inverted Row
2 x 10
G3
Seated 90 Degree Dumbbell Lat Raise
2 x 10
H1
Double Under
1 x 150
H2
Wall Balls
1 x 75
H3
Devils Press
1 x 25
Recovery
I
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
David Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
Find out how good you could be with the Barbell WOD.
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Colleen Fotsch
CrossFit Games Athlete
Verified Athlete"The Barbell WOD has been an amazing compliment to my CrossFit training. It's by far the best strength program I have been on, not only for the strength gains but also in the progress I've made in correcting my Olympic lifts."
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The Barbell WOD
The Barbell WOD
The Barbell WOD
