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/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *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

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Front 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 – 13 Min Clock Conditioning BLM Hero WOD – BT (AMRAP – Rounds and Reps) AMRAP13 6 DL (S-AC, Rx-105/155,...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/Bridge Reach/Prone Swimmer 2×10/10/5 (NR) Pull Plus 2×10 (Group Rotation) Skill Practice T2B/HKR (15 Minutes ) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles...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/SL Glute Bridge 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *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

Because I have experienced it myself, too many times to count, I can see that face coming from a mile away.  “Coach Selby, what are you talking about?”  Do you ever feel light headed during the workouts?Does your vision ever get blurry during a workout?Lastly, Do you ever get that empty stomach feeling that makes...Read More