WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

TMC/Scorpion Kick 2×10/10 (No Rest)

PT/SL Wall Reach/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)

**Returning Members 3×5 @70-75% @ 3010 Tempo (2-3 Min Rest)

2: Turkish Get Up (Take 10-12 Minutes to Find 1RM KB TGU)

Start w/ 3e @ BW, Then Sets of 1e @ Increasing WT

*Rest 90-120s Between Sets

3: Chin-Up (Take 1 Attempt to Hit Max Reps (Pull + Warm-Up))

**Returning Members: 10-15 Total Strict Chins (S-Jumping 3s Negatives)

Mobilize

Foam Roll Quads

Forearm Chest Opener

Wall Stretch