Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10+ (30s) Strength/Power Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70% 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 *15 Min Clock – 2 Min...Read More

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Prone Swimmer 2×8 (30s) Strength/Power Front Rack Lunge (10@Bar, 8@LBD WT, Then 4×10@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 15 Min Clock Conditioning Metcon (Calories) 90sON/90sOFF 12 T2B (S-15 Sit-Ups/HKR, S2-8 T2B, Rx-12 T2B) MAX Cal...Read More

Bluprint Fitness – BPFIT Warm-up Partner Frog Jump Ladder 2×2-8 (30s) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 10 Thruster (S-AC to 55/75, Rx-65/95) – Switch Every 5 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 40 Cal RRS – Switch Every 10 P1 Work/P2 Rest...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/Shin Box Rotation/Air Squat 2x/10/10/10 (NR) Split Stance Strict Press w/ PVC 2×10 (30s) Skill Practice Split Jerk (15 Minutes) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split...Read More

What’s up everybody – it’s Coach Byron and I’ve heard A LOT of excuses when it comes to getting & staying healthy, but there are a few myths that come up more often than others… Be honest with yourself – have you ever said, “I’m too busy to focus on my health & fitness.” Now...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 PT/TMC/Shin Box Rotation 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (20 Minutes ) *5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM IF No Numbers Use 1RM *Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Those w/ Number: base numbers off 90% of your actual...Read More

Bluprint Fitness – BPFIT Warm-up PT/PVC Hinge/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power BB Dead Row ( 5@Bar, 3@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 15 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s Max...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR) Prone Swimmer 2×8 (30s) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) 8 Burpee Bar Hop (S-Step) MAX Cal RRS 6 Rounds Each – Switch Every 2 Min *Record Total Team Rds + Reps Mobilize Forearm...Read More

Bluprint Fitness – BPSTRENGTH Warm-up 90s Toe Tap Tabata PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Skill Practice Double-Unders (12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS – Rest Plenty Between Sets Conditioning Metcon...Read More