Workout, Happening, and Updates at BLUPRINT FITNESS

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s) Snatch Balance + OHS 3×2+3

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint: 2xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3 Minutes PT/Spider Lunge/OHS: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@65%,

Bluprint Fitness – CrossFit Warm-up () Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Cash In: 50/75 Burpee Bar Hops

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat: 2×10/10/10 (30s) Scarecrow Snatch + OHS: 3×2+3 @ Bar (30-60s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Skip 3xGLap (Partner Rest) PT/Rev Lunge/Banded Rev Fly: 2×10/5e/10 (30s)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3x115m (Frog Jump Penalty) PVC Halo/Spider Lunge/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Walking KBS + KB Transfer: 2xGLap @ 20/30 (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Snatch Balance + OHS 2x3e @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal: 2xGLap (Partner Rest) KB Complex: Ribbon/Pull & Catch/Goblet

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Burpee Ladder: 2×1-5 (60s) PT/TMC/Air Squat: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%,

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Min PT/Shin Box Rotation/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP –

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) 1:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Bear Crawl 2xGLap (Partner Rest) Scorpion Kick/Iron Cross Kick/Broad Jump 2×10/10/5 (30s)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk/Air Squat 2×10/Gle/Gle/10 (30s) Burgener Series (Full Position) + Jerk

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PVC Halo/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×10/10/5 (30s) Strength/Power

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/10 (30s) Snatch Balance + OHS 2x3e @ Bar (60s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/Air Squat/Push Plus 2x10e (30s) Skill Practice

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s) Burgener Series (1-High/2-Low Hang Snatch):

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Frog Jump Penalty) PT/TMC/Push-Up 2×10/10/5 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 2xGLap @ 16/20 (Partner Rest) KB Complex:

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward/Backwards Run 3 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Burpee 2×10/10/5 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Lateral Shuffle 2xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Air

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Glute Bridge 2×10/Gle/10e (30s) Snatch Balance + OHS 2x3e @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Lunge + KB Transfer 2xGLap @ 20/30 (Partner Rest) PVC Series: PT/OHS/SOTS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Jumping Jacks/TMC/Push Plus 2×20/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Reps)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump Ladder 2×1-5 PT/TMC/Burpee 2×15/10/5 (30s) Conditioning 12 Days of Bluprint 2.0

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SB Bounce Relay 3 Min PVC Halo/Frog Jump/Supermans 2x8e/8/8 (30s) Strength/Power Floor Press

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s) Conditioning AMBER (Time)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Back Pedal 3xGLap (Partner Rest) PVC Halo/Air Squat/Burpee Broad Jump

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/10 (30s) Snatch Balance + OHS + Bottom Hold 2×3/3/5s

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 KB Ribbon/Pull Plus/Inchworm 2×10/10/5 @ 20+/30+ (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Min @ 16/20 McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s) Strength/Power

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/SL Wall Reach/Squat Thrust 2×10/5e/5 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2xSingle High Knee/2 In-2 Out Hop/Scissor-L/Scissor-R Inchworm/Lateral Lunge/Push-Up: 2×5/5e/5 (30s) Athletics

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s) Snatch Balance + OHS 2x3e @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x100m (Squat Thrust Penalty) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest) Skill Practice

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Run: Forward/Backwards/Lat-L/Lat-R 2xGLe (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Split Squat

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) Happy Birthday Alexandra! 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Wall Squat 2x10e/Gle/5 (30s) Burgener Series (High

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB OH Rev Toss 2x8e @ 14+/16+ (60s) PT/Air Squat/Vertical Jump 2×10/10/5 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 3xGLaps @ 16/20 PT/Reverse Lunge/Push-Up 2×15/10/5 (30s)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×1-4 (60s) McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest) Athletics 500m

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Pause Air Squat 2×15/10/5 w/ 3s Pause (30s) Snatch Balance + OHS

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes KB Complex: Ribbon/Alt KBS/Lat Lunge 2×10/10/10 @ 20+/30+ (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x10e @ 16/20 (30s) PT/TMC/Push Plus 2×12/10/10 (30s) Strength/Power Thruster

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride/jump rope Team Squat Thrust Ladder 2×1-5 (No Rest) Jumping Jacks/TMC/Frog Jump 2×15/10/10 (30s) Conditioning

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes 16/20 KB Ribbon/Lateral Lunge/Pull Plus @ 20+/30+ 2×10/5e/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Carioca 3 Minutes McKenzie Press-Up/SL Glute Bridge/Frog Jump 2×10/10e/10 (No Rest) Athletics Standing

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner SB Bounce Relay 3 Minutes PVC Halo/Stiff Legged Bear Crawl/Frog Jump 2x5e/GLe/10 (30s)

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest = Glute Bridge) PT/Air Squat/Push-Up 2×15/10/5

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Scorpion Kick 2×10/10 (No Rest) PT/SL Wall Reach/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner KB Transfer 20+/35+ 3 Minutes PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP –

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run KB Complex: RW/Ribbon/Thruster 2x8e/8/8 @ 20+/30+ (30s) Burpee 2×8 (30s) Strength/Power DB Bench Press

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks Arm Swings/Air Squat/Burpee 3x10e/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 21 Minute EMOTM Minute

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Sally Air Squat Warm-Up Scorpion/Iron Cross/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power Front Squat

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/OHS/Vertical Jump 2x10e/10/5 (30s) Skill Practice Snatch (12-15

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Burgener Series (High Hang Snatch) + OHS:

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride “You’ve Been Served” 3 Minutes (Burpee Penalty) PT/Scorpion Kick/Push Plus 2×15/10/5 (30s) Strength/Power Strict

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Frog Jump 2x10e (30s) Snatch Balance + OHS: 2×3+3 @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/Shin Box Rotation/Burpee 2×10/10total/5 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Double KB Inverted Carry 3xGLap @10+/15+ (Partner Rest) PT/Air Squat/Superman 2x10e (No Rest)

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Burgener Series (High Hang Clean) + Split

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes Lunge/Crab Walk/Vertical Jump 2xGLe/GLe/5 (30s) Conditioning Metcon (AMRAP –

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Iron Cross Kick/Frog Jump 2×10/10/10 (No

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/5 (No Rest) High Hang Snatch + Snatch Balance +

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-4 (60s) KB Halo/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 14+/20 PT/TMC/Push-Up 2×15/10/5 (30s) Strength/Power Strict Press

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/GLe/10 (30s) Snatch Balance + SOT Press: 2×3+3 @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Sprint 3xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (No

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/Vertical Jump 2x10e/10/5 (No Rest) Burgener Series (High Hang Clean) +

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills x 2: 1InHighKnee/2In2Out/Scissor L/Scissor R PT/TMC/Frog Jump 2×10/10/10 (30s) Conditioning Metcon

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Team Relay: JJ/Deep MT Climber/Gym Sprint 3×15/10/GLap (Partner Rest) Wall Squat w/ 3030 Tempo

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Skip + Back Pedal 3 Minutes (Switch Every GLap) KB Complex: RW/Alt KBS/Goblet

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Wall Squat 2×10/GLe/5 (No Rest) Snatch Balance + OHS: 2×3+3 @

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes 14+/20 PT/Air Squat/Superman 2x10e (30s) Strength/Power Strict Press (@Bar,

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Walking Lunge/Inchworm 2×10/10/6 (30s) Snatch Balance + SOT Press: 2×3+3 @ PVC

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3 Minutes @ 10+/20+ (Partner Rest) DB Complex: Curl/Bent-Over Row/Thruster

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Power Clean + Thruster: 2×3+3 @ Bar

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s) Conditioning

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) Iron Cross Kick/SL Glute Bridge/Pause

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s) Snatch Balance + OHS: 2×3+3 @