Free Barbell Club for a Week!

Free Barbell Club for a Week!

Interested in getting stronger just for the sake of getting stronger?

Or maybe to compete in a new sport?

Or to get stronger for CrossFit or whatever fitness endeavors you have?

Maybe Powerlifting is a sport for you to try! Check out this article by Coach Bud about Powerlifting and what it is like as a sport from a training and performance perspective.

Get more like this including weekly programs for $20 more per month with the Club Level of the Lando Barbell Club. First week is now free. Let us know and we will get you the free week in a Thanos like snap!




Strength : Snatch
a: E30s for 3:00 : 1 Heavy Rep, rest 1 full min after 3:00, then
b: E30s for 2:00: 2 Heavy Reps, rest 1 full min after 2:00, then
c: EMOM 4m: 3 reps

  • You will have 5 minutes or so to warmup to a heavy weight. Around 80% or higher. Your goal is to push this heavy weight through this entire work set. If you fail occasionally it is OK, but should not happen too often.

WOD: 3 Rounds, each round 4:00 with 2:00 rest
30 Wall Ball
15 Burpees
AMRAP Pull-Ups with remaining time

S: Jumping CTB Pull-Ups
L1: Banded Pull-Ups
Rx+: 40 Wall Ball, Muscle Ups for Pull-ups  (Bar mu not Rx+ but can be done to get the work in)



Lift : Snatch
Same as CrossFit

Accessory: Bent Over Row and Overhead Squat

Conditioning : 3 Rounds
20 Wall Ball
20 Burpees
5 Squat Clean Thruster 135/95


The Program

1. Strength and WOD

2. Overhead Squat
e75s for 8 sets : 2 Reps (rack) + 30′ HS Walk AFAP
– Get heavy and get fast

3. 5m AMRAP : Squat Clean Thruster, 185/135

  • Get after it
Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup