Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (5@Bar, 5@LBD, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) RRS –...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/Frog Jump 2×10/10/10 (NR) PVC DL + Turnover Drill 2×5/3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Hang Power Clean (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 5 20 DL (Same Wt As Above) – Switch Every 5 20 Burpee – Switch Every 5 Reps...Read More

Bluprint Fitness – BPSTRENGTH Warm-up Dynamic Hip Flexor Stretch (1 Min Each) PVC Halo/SL Wall Reach/Air Squat 2×10/10e/10 (NR) Skill Practice Pistols (15 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Pistol Practice *(Appropriate Variation) Remaining Time *Pistol...Read More

I’ve had so many conversations with athletes that reveals a sad truth. The negative self-talk and body hate is stomping on our self-worth. This is heartbreaking to me. My favorite part of my job is that I get to coach athletes of all ability levels, shapes, and sizes. I watch them develop into amazing athletes...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 PT/TMC/Lateral Band Walk 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% 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 Clock – 2 Min...Read More

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Bent Over Row ( 5@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Thruster (S-Bar...Read More

Bluprint Fitness – BPFIT Warm-up Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/Standing Twists/Deep Mt Climber 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 Cash-In: 1 Mile Run Then 10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 20 Air Squats – Switch Every 10 40 Cal RRS –...Read More

It’s a common myth that in order to lose body fat you must: Spend countless hours in the gym.Spend most of that time doing “cardio” In reality, losing body fat is about a good mix of nutrition, fitness, and accountability and that’s what Bluprint Fitness is built on. Those 3 pillars are what help athletes...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/PVC Hinge/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 (30s) Skill Practice Hang Power Clean (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. Rack Rotation + Hang Power Clean 2×10/5 @ PVC/Bar (Group) 3. HP Cleans: 5×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Pick...Read More