WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump Ladder: 2×2-8 (60s)

PT/Spider Lunge/Wall Squat: 2×10/10/5 (30s)

SL Glute Bridge: 2x10e (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

*Max 2 Close Miss (Not Fail) @ Same WT

2: Chin-Up (Take 1 Attempt to Hit Max Reps )

*Pull + Warm-Up

*10 Pull Plus/1 Chin Up Warm Up

3: Athlete Specific Accessory (3 Rounds *1-1.5 Min Rest)

Conditioning

Sled Push (Complete 5 Gym Lap Sled Pushes Working Up in WT)

*Rest A.N.

*Suggested Start WT: 70+/90+

*Record Heaviest WT

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)