Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 3x10e (30s) Strength/Power Weighted Step-ups (3×16 total @ HBD WT *90s Rest) 2 KB Rack Suggested Start: S-BW-15/BW-20, Rx-20/30, Rx+25+/40+ Box Height Determined By Mobility: 16-24 inches Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – Boot Camp Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 2x10e (30s) SA OHS 2x5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 TGU (10+/20+) 6 Pull-Ups (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B) 10 Air Squats (To Appropiate...Read More

Bluprint Fitness – Bluprint Strength Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series PT/OHS/SOTS w/ Tempo 2x10e (60s) Burgener Series (Clean) 2x3e (15-35/45-65) * 60s Rest Strength/Power 1: Clean and Jerk (3+1/2+1/2+1/1+1/1+1/1+1 *1-3min Rest) 3+1@50%, 2+1@60%, 2+1@70%, 1+1@80%, 1+1@85%, 1+1@90-95% 2: Back Squat (5@50%, 3@60%, Then 4×3@70-75% *1-3min Rest) 3: Chin-Up (20F/30M Total *Band &...Read More