Bluprint Fitness – BPFIT Warm-up PVC Halo/Air Squat/Superman 2x5e/10/10 (30s) PVC Hinge 2×8 (30) Strength/Power BB RDL (5@Bar, 5@LBD, Then 4×8@HBD WT) Romanian Deadlift*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (Calories) EMOM12 Min1: 30s MAX Cal RRS Min2: 30s Low Plank *Record...Read More

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...Read More

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...Read More

Bluprint Fitness – BPSTRENGTH Warm-up OH Arm Swings/Reverse Lunge/Superman 2×10/5e/10 (NR) BW TGU 2x1e (Group) Strength/Power Turkish Get Up (4×6@HBD WT (12MinClock)) *3 Unbroken On Each Side For Work Sets *Suggested WT: S-BW to AC, Rx-20/35, Rx+35/50 60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Bent-Over...Read More

Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Vertical Jump 2×5 (30s) Strength/Power Clean ((16MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Clean: Build to HBD 1 (S-Bar to 55/75, Rx-80/115, Rx+95/135) *Suggested Sets: 3@Bar, 3@50%, 2@70%, Then 1@80%, 1%90%, 1@95%,...Read More

Bluprint Fitness – BPFIT Warm-up PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (30s) SL Wall Reach 2x8e (NR) Strength/Power Back Rack Lunge ( 8@BW, 8@Bar, Then 4×10@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 15 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min2:...Read More

Bluprint Fitness – BPMURPH Warm-up PVC Halo/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) AMRAP30 0-15 Min: 1 Mile Run + MAX Reps (5 Pull-Ups + 15 Air Squats) 15-30 Min: 1 Mile Run + MAX Reps (10 Push-Ups + 15 Air Squats) *Pace & Keep It Pretty –...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/Air Squat/SL Wall Reach 2×10/10/5e (NR) Snatch Balance 2×5 (30s) Strength/Power Hang Power Snatch (3@Bar, Then 5×3@LBD WT) *Suggested LBD WT: S-Bar to 55/75, Rx-65+/95+ *60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (Calories) RRS Intervals 3 Rounds (15MinClock) 50s Work: 10s Rest 40s Work: 20s Rest 30s...Read More

Bluprint Fitness – BPFIT Warm-up Dynamic Hip Flexor Stretch 1 Min Each F-B Arm Swings/Inchworm/Reverse Lunge 2×10/5/5e (NR) Hover Hold 2x30s (Group) Conditioning Metcon (AMRAP – Rounds and Reps) COVID-19 AMRAP19 6 Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+HSPU) 12 Sit-Ups (Rx+T2B) 18 Pistols (S1-Alt BW Lunge, S2-Pistol Variation, Rx-Alt Pistol) *Record Totals Rds + Reps Mobilize Static...Read More