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2/5/19? / #56 Barbell Club

By Wodify Admin | In WOD | on February 5, 2019

St. Louis – Valkyrie Fitness

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20 cal ski conditiong series :

For two rounds complete

5 cals on the ski and each movement in the scope of the 1 minute

1. BW squats x10

2. Push ups x10

3. Lateral lunges x10

4. Jump squats x10

5. KB swings x10

Barbell Primer 2 rounds

Goodmorning x10

Strict press x10

Row x10


Push Press EMOM 10 mins

Start at @ 55% of 1rm “Bench Press” and build. Heavy KB swings 53lbs/35lbs

Even x10 Push Press Odd: Swings x10


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 cal bike

Barbell Rows (65lbs) x10

Burpees to box jumps x10

BW squats x20
RX+ 75llbs on Row

Goblet Squats x20lbs


Mini bro Circuit

3 rounds

Pull ups 4-8

Seated S/A Arnold Press x10ea

GHD sit upsx12



3 rounds

200m row

Banded fly’s x10

Single arm upright rows KB x10ea

Barbell primer 2 rounds

Strict press x10

Good Morning x10

Row x10


Strict Press 5×5 @65 of 1RM

Strict Press 5×5 @65 of 1RM. Superset with S/A Rows x10ea. Push to achieve a 5RM effort on the strict starting at that percentage. Give the legs some rest before our heavy day of squatting tomorrow.


3 rounds

Waiter/ Farmer carry 200ft

10 cal ski

:45 sec weighted plank



3 rounds

Hammer curls x15

DB chest press x15

Weighted GHD x15

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