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OUR BLOG

11/29/19? / #240 Barbell Club

By Wodify Admin | In WOD | on November 28, 2019

St. Louis – Valkyrie Fitness

Warm-up

Ski erg on and off EMOM

10mins

Every minute complete 10cals followed by

1. X20 BW squats

2. X20 Spider-Man’s

3. X10 push ups

4. X10 box Jumps

5. X20 Cossack squats

Conditioning

Sled shuttle series

(35lbs)

3 rounds

200ft lateral shuffles : rest :30 after each round

200ft lateral karaoke: rest :30 after each round.

Make sure you count each side you face. Ex down and back facing one wall is 200ft. Then you do it again facing the other direction before you change the movemment. We are using a 35lb plate on the sleds.

Box Squat

Box Squats 6×3 @75%of 1RM and work across . Super set with S/L Deadlifts x10ea (25lbs)

Metcon

Metcon (Time)

3 rounds for time

Wreckbag pulsing squats x20ttl

Sand bag over the shoulder toss x20ttl / x5 with 100lb Bag (+)

Assault bike 15

10 burpees to box jump

OSC

OSC

1&2 punch combination on heavy bag

10-12mins if available

Prehad/Warmup

#240 Barbell Club

500m Row

3 rounds

Banded flys x10

S/A upright rows x10ea

Lat right stretch :15 sec ea

Weightlifting

Barbell Mini Primer 2x

Upright Row x5

Strict Press x5

Push Press x5

Shoulder Press

Strict Press 1RM

Spend 15-20 mins building 1RM no super set

Back Rack Lunge

Back Rack Lunges 4×8 @ 55% of 1RM Back Squat. Super set with KB Swings x10 (35lbs)

Finisher

3 rounds

Battle rope slams x20

Hammer curls x20

Pump Handle Carry 200ft (50lbs)

Weighted sit ups x20

Anti rotationals x20ttl

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