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OUR BLOG

1/8/20? / # 264 Barbell Club

By Wodify Admin | In WOD | on January 7, 2020

St. Louis – Valkyrie Fitness

Warm-up

1000m row

Then 2 rounds

Stars x10ttl

Scorpions x10ttl

Low band lateral walks x20ttl (light band on ankles)

Weightlifting

Barbell Primer 2x

RDL x10

Good Morning x10

BTN Push Press x10 (begins the neck)

Deadlift

Deadlifts 6×3 @85% of 1RM. Superset with DB Curtsy Lunges 12ttl (15/20/25) (build to your 85% with in two set and hen get started with your first working.

Conditioning

Metcon (Distance)

5:00 Row

Score total meters !!

Metcon

Metcon (AMRAP – Reps)

10 min Amrap (10 reps)

Shuttle run 200ft

KB Swings x20 (35lbs)

Burpees x10

Pull ups x5

OSC

Bro circuit

3 rounds

DB Wide curls x12

S/A tricep kickbacks x12ea

Seated Delt raises x12

DB (15/20/25)

Prehad/Warmup

#264 Barbell Club

Warm up

500m Row

3 rounds

Push ups x10

Ring Rows x10

Banded flys x10

Accessories

A: Pull ups 3×6-8

Bench Press

Bench Press 5×6 @75% of 1RM. Superset with Horizontal Rows x10ttl.

(Feet on Box)

Back Rack Lunge

Back Rack Lunges 4x8ea (try to build off last times effort) +Superset with split stance RDLSx10ea (Bar only)

Finisher

3 rounds

Ground Bench x10 (65lbs)

DB High Rows x10 (12/15)

Overhead Tricep ext x10 (20/25)

Prowler Push 200ft.

Build weight each round.

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