Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 w/ Soft Landing (30s) Skill Practice Power Clean (15 Min w/ PVC & Barbell)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. 2s Pause Frankenstein Squat 3×5 (Group) 3. Rack Rotation + Front Squat 2×10/5 (Group) 4. BB Power...Read More

Bluprint Fitness – BPFIT Warm-up PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) SA Push Plus 2x10e (NR) Strength/Power Strict Press (5@Bar, 5@LBD, Then 5×5@HBD WT) Strict Overhead Press*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Bent Over Row (S-Bar, Rx-55/75, Rx+65+/95+) Min2:...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/PVC Hinge/Lateral Lunge 2x5e/10/5e (NR) Supermans 2×10 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*1 Rep = RDL + RDL Row *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) PVC SOTS Press 2×8 (30s) Skill Practice Snatch ((15 Min w/ PVC & Barbell)) 1. 3 Snatch Grip DL 2×3 (Group PVC) 2. Snatch Turnover Drill 2×3 (Group PVC) 3. Hang Power Snatch 4×3@LBD BB (S-PVC to Bar, Rx-55/75, R+65+/95+) *60-90s Rest Between Sets Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up OH Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Thruster (5@Bar, 5@LBD, Then 5×5@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80/115 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX DUBS...Read More

Bluprint Fitness – BPSTRENGTH Warm-up F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Supermans 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 – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (Time) E4MIN (16MinClock) 400m Run *Focus on CONSISTENCY – pick a...Read More

Bluprint Fitness – BPBASELINE Warm-up BF Test & Pics 2 Min Row PT + Shinbox + Air Squat 2×10+10+5 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...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (As A Group) Skill Practice Clean ((15 Min w/ PVC & Barbell)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. 2s Pause Frankenstein Squat 3×5 (Group) 3. Rack Rotation + Front Squat 2×10/5 (Group) 4. BB...Read More

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) PVC Hinge 2×8 (30s) Strength/Power BB RDL (5@Bar, 5@LBD, Then 4×5@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 (Calories) E2.5MIN (12.5MinClock) 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+3010 Tempo) 15 Air Squats 30s...Read More

As the city of Chicago starts to “gradually resume” (get excited ?), Bluprint Fitness is following with a Phase 4 of the Reopening Bluprint Blueprint. Below are the details that all participating members need to know and follow for a safe re-entry back to in-person training. WHEN Start Date: Monday, June 29thEnd Date: TBD (Based...Read More