WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PT/OHS/SOTS: 2x10e (30s)

Burgener Series (1-High Hang/2-Low Hang/3-Full): 3x3e @ Bar (60s)

Strength/Power

1: Snatch (Complex: Snatch + OHS)

3+3@Bar, 2+3@50%, Then 3×1+2@60-75% or HBD WT *1.5-2 Min Rest

*Pick Appropriate WT w/ Full ROM

*12 Minute Running Clock

2: Split Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% or HBD)

*1.5-2 Min Rest

*Off Rack – Split Speed Focus *12 Minute Running Clock

3: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70% )

*1-3 Min Rest

*FULL Grip Focus

*12 Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

Athlete Specific Accessory

30s Gym Sprint (Max Gym Lengths)

*3 Rounds – 1 Minute Rest

*Record Total Gym Lengths
Athlete Accessories

• Anna Koutoupis (Split Stance DB Strict Press: 8-10 Reps at 12-20 lbs)

• Ana Witaszczyk (Pause Wall Goblet Squat: 8-10 Reps w/ 2s Pause at Bottom – 20 to 40 lbs)

• Carolina Martinez (Lateral Band Walks: 15e at HBD Band)

• Rachel Bolton (SA OHS: 8e at BW-30 lbs)

• Amy Fabs (SA OHS: 8e at BW-30 lbs)

• Will Knight (Lat Pulldowns: 12-15 at HBD WT w/ 3010 Tempo)

• Dustin Smith (GHD Back Extensions: 10-12 Reps at 3010 Tempo – Add WT As Needed)

• Shant Paklaian (GHD Back Extensions: 10-12 Reps at 3010 Tempo – Add WT As Needed)

• Becky Wardinski (Double KB Clean + Rack Hold: 8+30s at 20-40 lbs)

• Claire Engel (Double KB Clean + Rack Hold: 8+30s at 20-40 lbs)

• Ryan Foley (Banded Prone Pull: 12-15 at HBD Band w/ 3010 Tempo)

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Pigeon Pose (1 Min Each)