Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Lateral Shuffle 3xGLap Each PT/TMC/Iron Cross Kicks 2×10 (30s) Skill Practice Split Squat (4x5e) *Suggested WT: BW+ *Chase Each Set w/ 10 DBall Slams *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min 1: 5 SA DB Clean 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Parntner Banded Lateral Shuffle 3xGLap Each PT/OHS/SOTS Press 2x10e (30s) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD DB WT) Back Foot Elevated on Box/Bench*Suggested WT: S-BW to 15/20, Rx-20+/35+ *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning EMOM10 0-1: 5 Power Snatch 1-2: 30s...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 14+/20 PT/Rev Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) 1 Min On/1 Min Off Station1: Ski – MAX Cals Station2: Glute Bridge Station3: Burpee Box Jump Over w/ Hands (S-AC, Rx-20/24) – MAX Reps Station4: Goblet Hold (S-20/30, Rx-35+/50+)...Read More

Bluprint Fitness – Rowing Rowing 5′ x 5′ @ 26-30 4′ rest BM20 Goal SplitRead More