WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements

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

Strength/Power

1: Snatch (5@Bar, 3@50%, 3@60%, Then 3×2@70-80% )

*1.5-2 Min Rest

*15 Minutes

*Pick Appropriate WT

2: Strict Press (5@Bar, 5@50%, 3@60%, 5@70%, 3@80%, Then 1+@90%)

Strict Overhead Press
*2-3 Min Rest

*Use Appropriate WT to Complete in GREAT Form

*12 Minutes – 4 Rep Limit

3: Sumo Deadlift (5@50%, 5@60%, Then 3×5@70-75% )

*2 Min Rest

*12 Minutes

*Based of 1RM DL

Conditioning

Metcon (No Measure)

Conditioning

10 DB Rack Lunges @ HBD WT (20+/30+)

10 Power Sit-Ups

90s Row/Ride Tabata – MAX EFFORT

*3 Rounds – 1.5 Min Rest – No Measure Just MAX EFFORT

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)