Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Skill Practice Deadlift (15 Minutes) *DL PVC Postion Drills 2×5, 5@Bar, 3@LBD Then 3×5@HBD *Form Focus-1.5 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit MB Clean Over Shoulder (15+/20+) – Max Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Strength/Power Snatch Grip Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100) *1-2 Min Rest *Wide Grip: Double Overhand or Hook Grip 15-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit S2OH (S-Bar to...Read More