Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single In/3 Hop + 2 In Each/Free Style Ball Catch PT/OHS/Burpee: 2×15/10/5 (30s) Conditioning Metcon (Time) For Time (2-3 Athletes) Cash In: 1000m Row 3 Rounds 10/15 Thruster – Switch Every Rep 20/30 Squat Thrust Bar Hop – Switch...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint: 2xGLap (Partner Rest) Burgener Series (Low Hang): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance) 2+2@Bar, 2+2@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes)...Read More

Do you want to get stronger? Want to boost your lifting game? Your pull-up game? OR any movement involving your arms? IF you answered yes to any of the questions above building a strong back should be on your radar. So how do we train the back to get the biggest bang for your time?...Read More