Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@65-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) DL + F-Rack Rotation 2×5/10 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 2 20 Wall Ball (S-MB Thruster to AC, Rx-14/20) – Switch Every 5 40 Cal...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 Run/Row/Ride/Ski Locomotor Movements 5 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Skill Practice Kipping Pull-Up (18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of...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 Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Bear Crawl + Back Pedal PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Push Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+125/185 *18 Minute Clock – 90s Rest...Read More

We have all been there…Something is not going right during a workout – or hell maybe everything is not going right and you are just having a grumpy workout day. Maybe Byron programmed all the things you suffer at in the same workout. Trust me – this has happened to all of us. We will...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay OH Arm Swing/TMC/Basic Kip 2×10/10/10 (NR) Metcon (Calories) Partner E2MIN 10 T2B (S-Sit Up/HKR, Rx-T2B) 10 DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Lat...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