Bluprint Fitness – BPFIT Warm-up PT/Bridge Reach/Air Squat 2×10/10/10 (NR) SL Glute Bridge 2x10e (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) 90sOn/90sOff...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×5 (30s) Strength/Power Turkish Get Up (4×6@HBD WT) *3 Unbroken On Each Side For Work Sets *Suggested WT: S-BW to AC, Rx-20/35, Rx+35/50 *60-90s Rest Between *Sets – 12 Min Clock Conditioning Metcon (Calories) 90sOn/90sOff (12MinClock) 10-15 Pull-Ups (S-RR/Jumping, Rx-Chin) MAX Cal RRS *4...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/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) Frog Jump 2×10 (30s) Skill Practice Hang Clean (15 Minutes) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Hang Clean 4×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (Time)...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/Prone Swimmer 2×10/10/5 (NR) SL Wall Reach 2x8e (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) EMOM12 Min1: 30s Pull-Ups (S-RR/Jumping, Rx-Chin) Min2: 30s Push-Ups (S-Knee, Rx-C2F) Min3:...Read More

Bluprint Fitness – BPSTRENGTH Warm-up McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB RDL (5@Bar, 5@LBD, Then 4×8@HBD WT) Romanian Deadlift*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s T2B (S1-Sit Up,...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Skill Practice Clean + Squat (4×2+3@HBD ) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Hang Power Clean + FS 4×2+3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between...Read More

Bluprint Fitness – BPFIT Warm-up PT/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR) Air Squat 2×10 (30s) Strength/Power Split Squat (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) 1MinStations (11MinClock) Pull-Up – MAX Reps Air Squat – Max Reps RRS...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/SL Wall Reach/Standing Twists 2×10/5e/10 (NR) 3s Pause Air Squat 2×5 (Group) 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 (Time) 5RFT 10 Alt DB...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