Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 2s Pause OHS 2×5 (Group) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) *If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+ *18 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 20 Cal RRS...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) Rack Rotation + Push Press 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 5 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 5 Burpee (S-Step) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Partner’s Switch In “A-B” Fashion (Every...Read More

Ingredients 1 LB Grass-Fed Ground Beef 1 Sweet White Onion Chopped 2 Cups Broth (I use chicken but you can use whatever you have, veggie, beef, water) 2 TBS Flour (I use a GF flour blend) 1 TBS Coconut Aminos 2 TBS Mustard ¼ Cup Canned Coconut Milk  1 Tsp Sea Salt Pepper to Taste...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 (30s) Skill Practice Hang Clean (18 Minutes ) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 4. Hang Clean: 3@Bar, 2@LBD WT, Then...Read More

Are you always the victim? Are things always happening to you? Do uncontrollable setbacks derail your progress? When will you become the hero of your own story? The dictator of your own life, the sole advisor of your decisions. It’s 100 percent true that we can’t control all the annoying snowballs that life tosses our...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) – Last Set Plus Set Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) PVC DL 1×10 (Group) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Dead Stop...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/OHS/SOTS Press 2×10/10/10 (30s) Pull Plus 2×10 (Group Rotation) 3-5 Min Ath Specific Warm-Up Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 5 OHS (S-AC to 55/75, Rx-65/95, Rx+80/115) 10 T2B (S-Sit-Up/HKR, Rx-T2B) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min – Record Team Cals Mobilize...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Dynamic Hip Flexor Stretch (1 Min Each) PT/Air Squat/Lateral Band Step 2×10/10/10e (NR) Skill Practice Pistols (18 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. Box Step Up w/...Read More