Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Vertical Jump 2×5 (30s) Strength/Power Clean ((16MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Clean: Build to HBD 1 (S-Bar to 55/75, Rx-80/115, Rx+95/135) *Suggested Sets: 3@Bar, 3@50%, 2@70%, Then 1@80%, 1%90%, 1@95%,...Read More

Bluprint Fitness – BPFIT Warm-up PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (30s) SL Wall Reach 2x8e (NR) Strength/Power Back Rack Lunge ( 8@BW, 8@Bar, 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 (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min2:...Read More

Bluprint Fitness – BPMURPH Warm-up PVC Halo/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) AMRAP30 0-15 Min: 1 Mile Run + MAX Reps (5 Pull-Ups + 15 Air Squats) 15-30 Min: 1 Mile Run + MAX Reps (10 Push-Ups + 15 Air Squats) *Pace & Keep It Pretty –...Read More

Bluprint Fitness – BPSTRENGTH Warm-up PT/Air Squat/SL Wall Reach 2×10/10/5e (NR) Snatch Balance 2×5 (30s) Strength/Power Hang Power Snatch (3@Bar, Then 5×3@LBD WT) *Suggested LBD WT: S-Bar to 55/75, Rx-65+/95+ *60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (Calories) RRS Intervals 3 Rounds (15MinClock) 50s Work: 10s Rest 40s Work: 20s Rest 30s...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 Dynamic Hip Flexor Stretch 1 Min Each F-B Arm Swings/Inchworm/Reverse Lunge 2×10/5/5e (NR) Hover Hold 2x30s (Group) Conditioning Metcon (AMRAP – Rounds and Reps) COVID-19 AMRAP19 6 Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+HSPU) 12 Sit-Ups (Rx+T2B) 18 Pistols (S1-Alt BW Lunge, S2-Pistol Variation, Rx-Alt Pistol) *Record Totals Rds + Reps Mobilize Static...Read More

Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5e (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 4×2@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10...Read More

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