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WOD ARCHIVE

  • 3/9/20? /#302 Barbell Club

    By Wodify Admin | In WOD | on March 8, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 200m row + KB Swings x10 (20) 3 rounds 100m Ski + Goblet Squats x10 Weightlifting Primer 2x Cross Symmetry x10 Front Rack Reverse lunges x10ttl (barbell) Bench Press 4×4 @75% (do not build) Front Squat 3×5 @75% of Front Squat (no build) +Ab roll outs x10 […]

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  • 3/7/20?

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

    St. Louis – Valkyrie Fitness Warm-up 600m run 3 rounds Sumo Inchworms x5 lateral stretch :15 sec lateral lunges x10ttl Primer 2x Sumo RDL x10 Push Press x10 Sumo Stance Good Morning Sumo Dead lift 5×5 @70% or 65% of normal deadlift Incline Bench 3×3 @70% of Bench Press + Barbell Rollouts x10 Sumo Deadlift […]

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  • OLYPROG BARBELL CYCLE 1 DAY 5

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

    St. Louis – Olympic Weight Lifting Weightlifting We will have a quick walkthrough on our postions, then get to work. Take you time with these postions. Focus on at least a 1/2 sec pause to activate the posterior before each lift. Warm up with the coach (5-7mins) Work off 70% of your Snatch and Clean […]

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  • 3/6/20? /#301 Barbell Club

    By Wodify Admin | In WOD | on March 6, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Roll out your lats :30 sec ea side Weightlifting Primer 2x RDLx5 Front Squat x5 Muscle clean x5 Power Clean + Front Squat 6×3 @70% + Pull ups x6 Power Clean […]

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  • 3/5/20? / #300 Barbell Club

    By Wodify Admin | In WOD | on March 5, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 3 rounds Push ups x10 + S/A KB Swings 10 ea Ring Rows x10 + Ball Slams x10 (15lbs) Weightlifting RDL 3×8 @55% of Deadlift 1RM + Bulgarian Split Squats x6ea (KB options 15/20/25) Bench Press 6×6 @65% and do not build + DB overhead tricep ext. […]

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  • 3/4/20?/ #299 Barbell Club

    By Wodify Admin | In WOD | on March 4, 2020

    St. Louis – Valkyrie Fitness Warm-up 700m ski 15 cal bike Walkouts x5 Push ups x10 Reverse lunges x10ttl Weightlifting Shoulder Press 3×4 @70% Back Rack Lunges 3x4ea @45% of 1RM Back Squat + Ab mat sit ups x20 or x10 GHD your choice (if you don’t know how to do GHD sit ups do […]

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  • 3/3/20? /#298 Barbell Club

    By Wodify Admin | In WOD | on March 3, 2020

    St. Louis – Valkyrie Fitness Warm-up 15 cal bike + Sumo Inchworms x5 500m row + BW lateral lunges x10ttl 2 rounds Push ups x10 Dead Hang :15 Weightlifting Primer 2x RDL x10 Push Press x10 Rack Pulls 3×3 @75% (Do not build) Deadlift 3×5 @75% (do not build) Push Press 4×4 @70%+ Hammer Curls […]

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  • 3/2/20? /#297 Barbell Club

    By Wodify Admin | In WOD | on March 2, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 200m row + KB Sings x10 (20) 3 rounds 100m Ski + Goblet Squats x10 Weightlifting Primer 2x Cross Symmetry x10 Front Rack Reverse lunges x10ttl (barbell) Bench Press 4×4 @70% (do not build) Front Squat 3×5 @70% of Front Squat or 55% of Back Squat (no […]

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  • OLYPROG BARBELL CYCLE 1 DAY 4

    By Wodify Admin | In WOD | on February 29, 2020

    St. Louis – Olympic Weight Lifting Warm-up Once again folks you will go through your warm up with a coach and then start again with your 65%! Weightlifting Our two cycle movements should use the scheme 2+1×5 sets for each !! NO MORE THAN 65% OF YOUR 1RM CLEAN and SNATCH!!! Power Snatch + Overhead […]

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  • 2/29/20?

    By Wodify Admin | In WOD | on February 29, 2020

    St. Louis – Valkyrie Fitness Warm-up Warm up 700m ski 3 rounds Push ups x10 + S/A KB Swings 10 ea Ring Rows x10 + Ball Slams x10 (15lbs) Bench Press Bench Press 6×6 @65% and do not build + DB overhead tricep ext. 12 (15/20/25) Metcon (AMRAP – Rounds and Reps) 20 min Amrap […]

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  • 2/28/20? / #296 Barbell Club

    By Wodify Admin | In WOD | on February 28, 2020

    St. Louis – Valkyrie Fitness Warm-up 1000m row 3 rounds Shoulder disconnect stretch :30 sec BW Squats x20 PVC Pass thru x20 1 Round Lat rig stretch :30 sec ea side Weightlifting Primer 2x RDLx5 Clean high pull x5 Muscle clean x5 Power Clean 6×3 @65% if you have a number and if not. We […]

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  • 2/27/20? /#295 Barbell Club

    By Wodify Admin | In WOD | on February 27, 2020

    St. Louis – Valkyrie Fitness Warm-up Warm up 15 cal bike + Sumo Inchworms x5 500m row + BW lateral lunges x10ttl 2 rounds Push ups x10 Dead Hang :15 Weightlifting Rack Pulls 3×3 @65% Deadlift 3×5 @65% only building on the last set Push Press 4×4 @65% + Hammer Curls x12 Do not build […]

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  • 2/26/20? / #294 Barbell Club

    By Wodify Admin | In WOD | on February 26, 2020

    St. Louis – Valkyrie Fitness Warm-up 2 rounds 200m row + KB Swings x10 (20) 3 rounds 100m Ski + Goblet Squats x10 Weightlifting Primer 2x Cross Symmetry x10 Front Rack Reverse lunges x10ttl Bench Press 4×4 @65% (do not build) Front Squat 3×5 @65% of Front Squat or 55% of Back Squat (no build) […]

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  • OLYPROG BARBELL CYCLE 1 DAY 3

    By Wodify Admin | In WOD | on February 26, 2020

    St. Louis – Olympic Weight Lifting Weightlifting Athletes welcome to Day 3. A mix of barbell cycling and accessories is the name of the game. Starting off with the ever elusive Snatch Balance. The reason we continue to do this movement is because we are still coming out of the hole too fast and not […]

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  • 2/25/20? / #293 Barbell Club

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

    St. Louis – Valkyrie Fitness Warm-up Warm up *if you still need to do your 1RM Deadlift please complete the warm up from 2/24! Today’s warm up 700m ski 15 cal bike Walkouts x5 Push ups x10 Reverse lunges x10ttl Weightlifting Shoulder Press 3×4 @65% Back Rack Lunges 3x4ea @40% of 1RM Back Squat + […]

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