Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1...Read More

I think we can all agree that this has been quite a year…unforgettable for many reasons. It is safe to say, I will walk away from 2020 with a completely different mindset and outlook on life. Here are my top 3 takeaways from 2020: 1. SLOW down Kind of scary that it took quarantining through...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Power Snatch + OHS (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. OHS + SOTS Press 2×5/5 @ PVC (Group) 3. Power Snatch + OHS: 4×2+3@HBD *(S-Bar to 55/75, Rx-65/95, Rx+80+/135+) *60-90s Rest Between Sets Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *16 Min Clock * 1-3 Min Rest * DEAD STOP REPS Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 3 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 6 DL (same WT as above) 9 Cal RRS *P1 Work/P2 Rest – Switch Every Completed Round...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Air Squat/SA Push Plus 2×10/10/10e (NR) Skill Practice Handstand Push-ups (18 Minute Strict Practice) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) *Option1:...Read More

Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1...Read More

Am I beating a dead horse? I can’t be. But as the new year approaches, let me use this time to say to anybody who has an injury, imbalance, or anything that nags you during your exercise to FIX IT! Please take 3 steps back so you can take 5 steps forward before your body...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Frog Jump 2x5e/10/10 (NR) Pull Plus 2×10 (Group Rotation) PVC Turnover Drill 2×3 (Group) Strength/Power Power Clean (5@Bar, 3@50%, 3@60%, Then 4×3@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *90s Rest * Fast Elbow Focus * 15 Min Clock...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *1.5-2 Min Rest Between Sets * 16 Min Clock Conditioning Metcon (Calories) EMOM10...Read More