Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Thruster ( 4×8@HBD WT) Thruster (15-18 Min) 1. Rack Rotation + Back Rack Flex 2×10/10 (Group) 2. Thruster 2×5 @ Bar (Group) 3. Thruster: 4×8@HBD WT *Suggested HBD WT: S-Bar to 55/75,...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Banded Lateral Step 2x10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80% or HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 65/95, Rx-105/155, Rx+125+/185+ *2 Min Rest *16 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP10 6 Strict Press...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Tempo Clean/Rack Rotation/Front Squat 2×5/10/5 (30s) Conditioning 12 Days of Bluprint 2020 (Time) Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc. *************************************************** 1 TGU (S-AC...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Air Squat/Prone Swimmer 2x5e/10/5 (NR) Vertical Jump 2×5 (30s) Skill Practice Split Jerk (18 Minutes ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Basic Kip 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+ *1.5-2 Min Rest * 16 Min Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (30s) Rack Rotation + FS 2×10/5 @ Bar (Group) Tempo Clean @ Bar 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Squat Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every 2 20 Burpee – Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Standing Y’s 2×12 @ BW to 5# (30s) Skill Practice Kipping Pull-Up (18 Minutes ) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) *Option1: Ring Row + Dead Hang 8+10s (Rotational Rest) *Option2: Jumping Pull-Up...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

Before starting at Bluprint Fitness 2 years ago, Dan had a problem. He had plateaued both physically and mentally with his fitness and was losing self-confidence because of it. He felt defeated, and soon fell into a “why bother” mentality…which we all know isn’t fun. But D Wade, being the baller he is, took a...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Triceps Stretch (1 Min Each) PVC Halo/Air Squat/SA Push Plus 2×10/10/10e (NR) Strength/Power Push Press (Strength Ladder ) 1. Rack Rotation + OH Hold 2×10/15s (Group) 2. Push Press 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *60-90s Rest Between Sets *16 Min Clock...Read More