31
Oct
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s)
Snatch Balance + OHS: 2×3+3 @ Bar (60s)
Strength/Power
1: Snatch ( [email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )
*90-120s Rest
2: BB RDL ([email protected], [email protected]%, Then 3×[email protected]% or HBD WT )
Romanian Deadlift
*Based Off C&J Numbers
*90-120s Rest
3: BB Alternating Lunge ([email protected], Then 3×10 @ HBD WT )
*Back Loaded
*90-120s Rest
*Base Start WT on WT Used For Split Squat Test
Conditioning
Metcon (No Measure)
10 Ring Tri-Ext
20s Airdyne Sprint
*3 Rounds
*Rest 1-2 Min Between Rounds
Mobilize
Lax Ball Glute Smash w/ I-E Rotation
Forearm Chest Opener
Wall Stretch