WOD Tuesday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT + SOTS Press 2x10e (30s)

Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s)

Strength/Power

1: Snatch (Heat Check)

3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT

*1-2 Min Rest

*20 Minutes to Establish 1RM for the Day

*MAX 2-3 Close Misses

2: Strict DB Complex (3x8e @ HBD WT)

Bent-Over Row/Upright Row/Strict Press
*1-1.5 Min Rest

*10 Minutes – Suggested WT: 8-15/12-25

Conditioning

Metcon (Calories)

30s Alt Lunge @ BW

30s Row Sprint (Max Cals)

45s Low Plank

*3 Rounds – 60s Rest

*Record Cals

Cool Down

Pilates Sit-Up (2-3×10 @ Slow Tempo )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)