Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/PVC Hinge 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option 1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option 2: Basic Kip + Dead Hang 5+10s (Rotational...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 OH Arm Swing/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR) Wall Angel 2×10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (Time) 5RFT 4 TGU...Read More

What’s up everyone – it’s Coach Byron from Bluprint Fitness in West Town Chicago and I’m jumping on your screen today to talk about Strength & Conditioning and why it may be the key to your health & fitness results.  Now before we get started, let me first shine a light on this fact. Most...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Pull Plus 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) AMRAP2x4 (11MinClock) Min0-1: MAX...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) 5 HSPU (S-Inchworm Variation, Rx-Kipping HSPU, Rx+Strict HSPU) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record...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 PT/TMC/SL Glute Bridge 2x10e/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Skill Practice Hang Snatch (18 Min) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT:...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/Shin Box Rotation/Frog Jump 2x5e/10/10e (NR) DL/F-Rack Rotation/Power Position Rack Hold 2×5/10/15s @ Bar (30s) Strength/Power Power Clean (Working up to Crispy HBD 1) 5@Bar, 3@LBD WT, 2@LBD WT, Then 6×1@HBD WT Building To Crispy 1RM *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *20 Min...Read More