Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) 6 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 9 Cal RRS *Switch Every Completed *Round (P1 Work – P2 Rest) *Record Total Rds + Reps Mobilize Lax...Read More

Bluprint Fitness – BPFIT Warm-up OH Arm Swing/Reverse Lunge/SA Push Plus 2x/10/5e/10e (NR) Squat Thrust 2×5 (30s) Conditioning Grind Games 20.2a (AMRAP – Reps) AMRAP7 (0-7) 8 OH Lunge (S-AC to 55/75, Rx-65/95) 32 DUB (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps *Rest 3 Min – Then Complete 20.2b Grind Games 20.2b (Weight) Following 20.2a &...Read More

It’s Bluprint’s 6th birthday on Oct 23rd, 2020 and every year brings newfound knowledge, relationships, and you guessed it…GAINZ. Here’s a snapshot of some of the most important things we’ve learned about health & fitness over the last 6 years. Culture Is Queen The traditional gym is made up of a mix of good and...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 PVC Halo/Standing Twists/Frog Jump 2x5e/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *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 Rest...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/PVC Hinge 2×10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Bent Over Row ( 5@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo * 60-90s Rest Between Sets * 13 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU)...Read More

Bluprint Fitness – BPFIT Warm-up Partner Squat Thrust Ladder 2×1-4 (30s) McKenzie Press Up/TMC/Rev Lunge 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 Cash-In: 800m Run Then 20 Sumo DL (S-AC to 65/95, Rx-105/155, Rx+155/225) – Switch Every 5 40 Sit-Ups – Switch Every 10 100 DUBS (S-Toe Tap/Singles, Rx-DUBS) – Switch...Read More

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/Air Squat 2x/10/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Grind Games 20.1 (AMRAP – Rounds and Reps) AMRAP13 5 Pull-Ups (S-RR/Jumping, Rx-Chin) 10 DB Squats (S-AC to 20/35, Rx-35/50) 15 Cal Row *Record Total Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor...Read More

This is a great question. Does the quality of your food matter? The answer is easy – It Depends. To be honest, I use the cheapest gas in my car to save money so I guess it is strange that I DO believe the quality of my food makes a difference. I take pride in...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