Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Lateral Lunge/SL Glute Bridge 2x10e/5e/10e (NR) SuperPeople 2×10 (30s) Conditioning 5k Run (Time) Max Effort 5k RunRun/Walk 5K Record Time Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Frog Stretch (2 Min) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10/15 Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 DL (S-AC to 65/95, Rx-95/135, Rx+125+/205+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Kneeling Forearm Stretch (1 Min) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1:...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+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) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon...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) SL Glute Bridge 2x10e (NR) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (Calories) EMOM12 Min1: 4...Read More

On May 14th, the city of Chicago entered the “Bridge Phase” of reopening (get excited ?). Bluprint Fitness is following with a Phase 4.5 of the Reopening Bluprint Blueprint. Below are the details that all participating members need to know and follow for a safe transition back to unmasked in-person training. WHEN Start Date: Tuesday,...Read More

We are talking all about success. More specifically what 3 things people getting in shape are doing right now to reach their goals. Now while there are tons of things you can do to get in shape, we’ve found that focusing on 3 or less at a time creates the most success. Chances are, you’ve...Read More

Bluprint Fitness – BPMURPH Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/SL Wall Reach/SuperPeople 2×10/5e/10 (NR) PVC Turnover Drill 2×3 (Group) Skill Practice Power 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) 3. Power Clean:...Read More