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OUR BLOG

5/18/20? / #345 Barbell Club

By Wodify Admin | In WOD | on May 17, 2020

St. Louis – Valkyrie Fitness

Warm-up

800m run

Boxing Tabata x2

5-6-3-1-1B

4-3-2-1-1B

You choose the 2nd combo !!!

3 rounds

Cross Symmetry Pulldowns x10

Inverted Push ups x10

S/A KB Swing x10ea (15lbs)

Weightlifting

Primer 2x

Wide Grip RDLs x10

Overhead Alt Reverse lunges x10ttl

Overhead Squats

3×8@ 60%or 40lbs (whichever is heavier) + :45 sec weighted plank with 15lb plate

Pendlay Row

4×6 @ 55lbs /65lbs/75Lbs/85lbs (start 5lbs heavier than last week)

+ Benches weighted dips (15lbs) x20

Overhead Squat

Pendlay Row

Metcon

Metcon (AMRAP – Reps)

Metcon

10mins

400m Run (20 reps)

Box Jumps x20

Plate push (35lbs) 200ft

DB Russian step ups (small box) x20ttl

:30 sec hollow hold

Warm-up

#345 BBC

Warm up

500m ski

2 rounds

B. Flys x10

Push ups x10

Accessories

A: Light set of Bench Flys

3×10 (10/12)

Weightlifting

Bench Press 6×6 @65% of 1RM. Superset with S/A OVHD tricep ext x10ea (20/25)

Incline Bench 5×5 @45-50% of 1RM Bench.

After each set complete:

1. Hammer curls x10 (15/20)

2. Sumo KB Deadlifts x10 (62/82)

Bench Press

Incline Bench Press

Finisher

Finisher 3 rounds

Banded Dips x15

Farmer Carry 200ft (62)

Seated knee tucks x20

Battlerope slamsx 20 (alt)

At Home Wod

Ok folks a little more running this week and more volume on the workouts

Warm up

1 mile

Or 1.5 mile power walk

Complete 4 Rounds of Each Circuit with :45 seconds of rest in between each round

10-15 reps of the same weight needs to be used with the intention of the weight and the Reps to increase in two weeks. Still build if you can.

C1

DB Row

DB Lateral Lunges xttl

DB Hammer Curls

:30 sec plank after the 4th round

C2

DB lateral raises

DB RDL

DB Tricep kick backs

:60 sec plank after the 4th round

C3

DB Bent Over Flys

DB Static Lunges ea

DB Ocerhead Tricep Ext

:90 sec plank

Your second

1 mile run or 1.5 mile power walk

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