WOD Saturday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Spider Lunges 2xGLe (Walk Back)

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

Strength/Power

1: Overhead Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest)

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

*1-3 Min Rest

2: BB Bulgarian Split Squat ( 3@Bar, 2@60% OHS, Then Rep Test at 2010 Tempo )

*3-5 Min Between Legs

3: Dead Hang ( Max Hold *1 Attempt)

Hanging from a bar with active shoulders & glutes.

Conditioning

200m Sprints (3-5 Sets *90s Rest)

Mobilize

Lax Ball QL Smash

Forearm Chest Opener

Pigeon Pose