Bluprint Fitness – Bluprint Barbell Club Warm-up 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power Snatch (Halting Hang Snatch) 3@Bar, 3@50%, 2@60%, Then 3×2@65-75% (1.5-2 Min Rest) *15-Minutes – 2s Low Hang Pause Split Jerk (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable (1-2 Min Rest) *20 Minutes to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap Each PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP (Teams of 2-3) 4 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats 400m Run – Together (Banded) Push-Up/Pull-Up: S-Jumping/Knee, Rx-Chin/C2F *P1...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30-60s Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent Over Row (5@BB, 5@LBD WT, Then 3×8@HBD WT) *1.5 Min Rest *Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ *2010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) Death by Wall Ball 12...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×2@80% or HBD WT) *1-2 Min Rest *15 Minutes – No More Than 10s Between Reps 2: Clean and Jerk (Complex – Power...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations 1: Ski Ergs – Max Cals 2: Static Hold – Side Plank/Glute Bridge/Sky Dive (Switch A.N.) 3: Burpee Box Jump Overs (S-Step Over,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Burpee MB Toss 2 Minutes @ 16/20 (Groups of 2-4) PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Thruster (Squat Clean Thruster) 5@Bar, 5@50%, 3@60%,Then 3×3@70-80% or HBD WT *2 Min Rest *Based off 1RM Thruster *From Floor Each Rep Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3....Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) Hang Power Clean + Thruster: 2×3+3@Bar (30-60s) Strength/Power 1: Clean (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-2 Min Rest *20 Minutes to Establish 1RM for the Day *MAX 2 Close...Read More

When is coaching not enough? At what point do I have to take responsibility as an athlete for my own progress? At what point will my effort match that of my coaches? These are all questions I asked myself 1) in the quest to walk-on to my college football team and 2) in the quest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lateral Shuffle 2 Minutes (Switch Every GLap) PT/Spider Lunge/Frog Jump 2×10/GLe/10 (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT) Back Foot Elevated on Box/Bench*2 Min Rest *2010 Tempo *Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+ Conditioning Metcon (Time) For...Read More