Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Frog Jump 2×12 (30s) Strength/Power Sumo Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Min Clock * 1-3 Min Rest * *DEAD STOP REPS Conditioning Metcon (Time)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/Frog Jump 2x10e/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 8 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) MAX Cal RRS *6 Rounds Each – Switch Every 2 Min *Record Total Team Cals...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Strength/Power Bulgarian Split Squat (5e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50 *2010 Tempo – 60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/PVC Hinge/Lateral Lunge 2x5e/10/5e (NR) Pull Plus 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 20 Sumo DL High Pull (S-Bar to 55/75, Rx-65/95) – Switch Every 5 Reps 40 Cal RRS – Switch Every 10 Cals 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + FS 2×10/5 @ Bar (30s) Conditioning Grind Games 20.3 (Time) 7RFT 7 Thruster (S-AC to 55/75, Rx-65/95) 7 Burpee Bar Hops (S-Step, Rx-Jump) *Record Time Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each) OH Triceps Stretch (1 Min Each)...Read More

Ingredients 2 Cups GF Flour (I use Bod Redmill 1-to-1 Baking Flour)1 TBS Baking Powder1 Cup Cold Milk (I use Oatly Oat Milk)6 TBS Cold Butter (I use Kerrygold)3 TBS Cane Sugar½ Tsp Sea Salt Instructions Preheat oven to 425 degrees. Combine dry ingredients (flour, baking powder, sugar, salt). Dice butter into small cubes first...Read More

“What’s my plan?” This is a common question most busy professionals ask themselves when it comes to creating a health & fitness routine. Luckily BluPrint takes most of the guesswork out with top notch programming. We Pride ourselves in creating an easy to follow plan, but still being able to ride the GAINZ train as...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

Bluprint Fitness – BPFIT Warm-up McKenzie Press-Up/Shin Box Rotation/Lateral Band Walk 2×10/10/10e (NR) SuperPeople 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *Those w/ Number: base numbers off 90% of your actual 1RM *17 Min Clock – 2 Min...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/SL Glute Bridge 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *90s Rest Between Sets * 13 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 6 DB...Read More