Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 10 KB Sumo DL HP (S-AC to 20/30, Rx-35/50, Rx+45+/60+) 10 Push-Ups (S1-Elevated/Knee, Rx-C2F) 15 Air Squats (use MB as needed) 400m Run (S-200m) *Record Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (Option Based on Testing ) Option 1 (IF Testing at DL & Donuts) DL: 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ Overhand No Hook Grip *2 Min Rest Option 2 (IF...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Skill Practice Hang Power Clean (12-15 Min) 1. PVC Position Drills (Shrug, HP, Muscle Clean, HPC) 2x2e 2. 3@ LBD Then 4×3@HBD *Form Focus – 1.5 Min Rest Conditioning Metcon (AMRAP – Reps) Team...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Skill Practice Pistols (15-18 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...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit RRS – Max Cals Plate Hug 25/45 Beast Rotations – Max Reps Glute Bridge Hold Squat Thrust – Max Reps *4 Rounds – 1 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Broad Jump + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power DB SA Row (SA DB Row: 5e@LBD, Then 4x8e@HBD WT ) Single arm row performed on a bench/box.*2010 Tempo *1-2 Min Rest *Suggested WT: S-15/25, Rx-20/30, Rx+35+/50+ Conditioning Metcon (Time) For Time...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Broad Jump + Sprint 2xGLap Pick Drill + Steady State Row 3 Min Strength/Power DB SA Row (5e@LBD, Then 4x8e@HBD WT w/ 2010 Tempo) Single arm row performed on a bench/box.*Chase with 30, 50, or 75 Rope Skips *1-2 Min Rest *Suggested WT: S-12/20, Rx-15+/25+...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3 Min (Partner Rest) TGU Practice: 3x1e @ BW or Building WT (30-60s) Conditioning Metcon (AMRAP – Reps) AMRAP4 x 4 4MIN: 200m MB Transfer + Max TGU (S-BW, Rx-15+/20+) 4MIN: 200m MB Transfer + MAX Burpee PVC Hop...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/OHS/Hinge 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx-95/135)- Switch Every Rep 10 Synced Bar Facing Burpees – Together 40 Alt Lunges @ BW – Switch Every 10 Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/TMC/Air Squat 2×10/10/10 (30s) TD WOD Prep 1. Muscle Clean + Rack Rotation + Strict Press 2×5/5e/5 @ Bar (60s) 2. DL + Hang Power Clean + Push Jerk 3×5/3/2 Building In WT (60s) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts,...Read More