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OUR BLOG

3/26/20? /#315 Barbell Club

By Wodify Admin | In WOD | on March 25, 2020

St. Louis – Valkyrie Fitness

Warm-up

750m ski

3 rounds

Cross Symmetry x10ttl

Push ups x10

S/A Shoulder Press x10 (10lb)

Weightlifting

Bench Press

3×5 @72%+ Pull ups x5

Sumo Deadlift

4×4 @75% of Sumo Deadlift #

Bench Press

Sumo Deadlift

Conditioning

Waiter Farmer Carry 400ft (15/35)

Assault bike :30 sec

Metcon

Metcon (AMRAP – Reps)

10 mins

250m Row (10 reps)

Prowler Push 200ft (90lbs) (10 reps)

Palms to elbows x10ttl

Slam Balls x20ttl (20/30+)

Burpee to Box Jumps x5

Warm-up

#315 BBC

20 cal bike

3 rounds

Lateral step ups x10ea

Ankle stretch :15

Hip floss x10ea

Weightlifting

Barbell Primer 2x

Good mornings x10

RDLs x10

Back squats x10

Back Squat 4×3 @75% and build or work across all four sets. Superset with KB swings x10 (35lbs)

Back rack Lunges 4×8 ea (65lbs) + DB alt snatches x20ttl (15/20)

Back Squat

Back Rack Lunge

Finisher

200m row

Sled lateral walks x200ft (50lbs)

Box jumps x10

Barbell reverse grip row x10 (moderate)

AOT

VF HWK 4

4 rounds

Walking lunges x10ttl

Neutral Hamstring stretches x10ttl

Quad Stretches x10ttl

Calf raises x10ttl

Core & Conditioning

800m run / or equivalent to .5 mile of time with cardio

Windshield wipers x20ttl

Toe Reaches x20ttl Use DB If available

Glute work

8 rounds

S/L Glute Bridge (elevated with weight option) x12ea leg + Palms to Elbow x12ttl after the fourth round

Then….

4 rounds

Single leg Glute Kickbacks x12ea (with long band option) + Odd Object RDLx 12

Metcon

6 rounds

Odd object Squats x20ttl

Plank kick through x10ttl

200m run /:15 sec hard cardio option

Burpees x10

Wall sit :30 sec with Odd Object

OSC

Hamstring stretch :30 sec

Seated Torso Twist :30 sec

Figure Four Stretch :30 sec

Table top shoulder stretch :30 sec

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