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 PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Standing Fire Hydrant w/ Band 2x10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Those w/ Number: base numbers off 90% of your actual 1RM *16 Min Clock –...Read More

Ingredients ArugulaSweet Baby LettuceCressPea TendrilsRed Bell PepperAppleScallionsFresh DillDates Instructions Mix ingredients together in a bowl and top with chicken breast or protein of choice. Toss with homemade lime dressing (fresh squeezed lime juice, walnut oil, sesame oil, salt, pepper, garlic salt, brown sugar).Read More

Ingredients 1-1.5 lbs Boneless/Skinless Chicken Thighs1/2 cup Gluten Free 1-to-1 Baking Flour3/4 cup GF Rice Crumbs (fav from Trader Joes)2 Free Range EggsCooking Oil of Choice (ex. organic sunflower oil)1 Tbs Sea Salt1 Tbs Black Pepper2 Tbs Lemon Pepper Seasoning Instructions Dry off chicken with paper towel and place aside on a plate or bowl.Prepare...Read More

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Air Squat 2×10 (30s) Strength/Power Bulgarian Split Squat ( 5e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50 *2010 Tempo – 60-90s *Rest Between Sets – 13 Min Clock Conditioning Metcon (Calories) EMOM10...Read More

Bluprint Fitness – BPFIT Warm-up OH Arm Swing/Shin Box Rotation/Air Squat 2×10/10/10 (NR) BW TGU 2x1e (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 2 DB TGU (S-BW to 20/35, Rx-35/50) 200m Run *Switch Every Completed Round (P1 Work – P2 Rest) *Record Total Team Rds + Reps Mobilize Standing Hamstring Stretch (1...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/TMC/Air Squat 2x/10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Power Snatch + OHS (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. OHS + SOTS Press 2×5/5 @ PVC (Group) 3. Power Snatch + OHS: 4×2+3@HBD (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) *60-90s Rest Between Sets Conditioning Metcon (Calories) AMRAP11 MAX...Read More

What’s up everyone it’s Coach Byron from Bluprint Fitness in West Town Chicago and I was working out earlier and a thought popped in my head about how boring cardio can be and wanted to jump on and talk about improving your cardio aka the health of your heart aka not getting out of breath...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/3s Pause Air Squat 2x5e/10/5 (NR) SL Glute Bridge (Banded) 2x8e (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Those w/ Number: base numbers off 90% of your actual 1RM *16 Min...Read More