Bluprint Fitness – BPFIT Warm-up PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Rack Rotation + Rack Hold 2x5e/15s (30s) Strength/Power Front Rack Lunge (8@BW, 8@Bar, Then 4×12@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 (AMRAP – Reps) 3xAMRAP3 (11MinClock) -AMRAP3: 16/20 Cal RRS + Max Pull-Ups...Read More

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Frog Jump 2×10/10/10 (30) Pull Plus 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) 3MinStations (31MinClock) Station1: 400-600m Run Station2: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats Repeat 4 Times – 1 Min Rest Between Stations – Record Total Reps Pull-Up Options: S-Jumping/RR, Rx-Chin Push-Up Options: S-Knee/Floor Press,...Read More

Bluprint Fitness – BPSTRENGTH Warm-up F-B Arm Swings/Bridge Reach/Hover Hold 2×10/10/15s (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@LBD, Then 4×5@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95+/135+ *3010 Tempo w/ Flat Back Posture *60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (Calories) AMRAP11 MAX Cal RRS Every 3...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/TMC/SL GLute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Clean ((15MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Clean 4×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

As a coach, I get the opportunity to answer this question often. In this particular circumstance I am referring to body fat loss. What are good results? The complicated answer…It depends. Where did you start and where are you going? The simple answer. Good results are results that are moving in the right direction. If...Read More

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/Rev Lunge 2×10/10/5e (NR) SL Wall Reach 2x5e (30s) Strength/Power Lateral Lunges (5e@BW, 5e@Bar, Then 4x8e@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 (AMRAP – Reps) EMOM12 Min1: 30s Max Pull-Ups (S-Jumping/RR, Rx-Chin) Min2: 30s Max Push-Up...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/Shin Box Rotation/Burpee 2×10/10/5 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Push Press (5@Bar, 5@LBD, Then 5×5@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 14 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 (13MinClock) Min1: 30s Pull-Up (S-Jumping/RR, Rx-Chin) Min2: RRS Cals (S-7/9, Rx-9/11)...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/TMC/Vertical Jump 2x5e/10/5 (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Clean ((15MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Power Clean + FS 4×2+3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps)...Read More