WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/Inchworm/Lateral Band Walk 2×10/10/10e (30s)

Wall Squat 3×5 (30s)

Strength/Power

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

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

*1-3 Min Rest

2: Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest

3: 2 Min Max Distance Farmer Carry (Max Gym Lengths (30/50))

Conditioning

Metcon (No Measure)

8-10 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+3010 Tempo C2F)

15 Weighted Glute Bridges @ 25+/40+

30s Row Sprint

2-3 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Lax Ball Trap Smash

Wall Stretch