WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Spider Lunge/SL Glute Bridge/Wall Squat 2xGLe/10e/5 total (30s)

PVC PT + Snatch Balance 2×10/5 (30s)

Muscle Snatch + OHS 2x3e @ Bar (30-60s)

Strength/Power

1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT )

*90-120s Rest

2: Front Squat ( 5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT)

*2-3 Min Rest

3: Banded Goodmornings (3×15-20 @ HBD Band )

Goodmornings with a Band
*60-90s Rest

Conditioning

Metcon (No Measure)

8 Ring Tri-Ext 3010 Tempo

8e BW Split Squats 3010 Tempo

1 GLe/30s Straight Legged Bear Crawl + Crab Bridge Hold

2-3 Rounds – Rest 0-60s (A.N.)

Mobilize

Foam Roll Adductors

Lax Ball Front Shoulder Smash

Chest Stretch