WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 3xGLes (Partner Rest)

PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (30s)

Strength/Power

1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM

*1-3 Min Rest

2: Bench Press (5/5/3/2/1/1 Then 1-3 Set to Find 1RM *1-3 Min Rest)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

3: Dead Hang ( Max Hold *Record Time)

Hanging from a bar with active shoulders & glutes.

Conditioning

Metcon (No Measure)

12 DB Skull Crusher (2 DBs)

60s Jump Rope

2-3 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Lax Ball Trap Smash

Wall Stretch