WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

PT/TMC/Thruster 2×8/8/8 @ Bar (60s)

Strength/Power

1: Front Squat (Work up to 1RM)

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+

*1-3 Min Rest

*ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM

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

*1.5-2 Min Rest

*Off Rack – Chase Each Set w/ 6-8 Push-Ups

(14 Minutes Running Clock)

Conditioning

Metcon (Weight)

Conditioning

3 Power Clean + Push Press @ 60-70% 1RM C&J

10 Walking Lunges @ BW

20 Cal Sprint (Row or Ride)

*3 Rounds – 1 Min Rest

*Record WT Used

Cool Down

Strict T2B/K2E/HKR ( 24 Total Break Up A.N. )

*Rest A.N.

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)