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

Bluprint Fitness – Open GymRead More

Bluprint Fitness – Open Gym Warm-up Frog Jump 3x10sOn/10sOff PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (NR) Athlete Specific Pistol Practice 5 Min Conditioning COVID-19 (AMRAP – Rounds and Reps) 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 Chest Stretch (1.5...Read More

Bluprint Fitness – Open Gym Warm-up Locomotor Movements 3-5 Min F-B Arm Swings/Reverse Lunge/Reverse Fly BW TGU 1x2ea Strength/Power Turkish Get Up (4×6@HBD) *3 Unbroken On Each Side For Work Sets *Object Options: DB/KB/WaterBottle/BackPack/GroceryBag/Etc. *90s Rest Between Sets Conditioning Metcon (Time) 5RFT 10 Deep Mt Climbers 15 Air Squat 20 Squares (home object) *Record Time...Read More

Bluprint Fitness – Open Gym Warm-up McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Bridge Reach 2×10 (30s) Wall Angels 2×10 @ Slow Tempo (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (23MinClock) DUBS (S-Singles/Sub Toe Tap If No Rope) – Max Reps Dead Bug Hold – Constat Hold (Stay Hollow) Squat Thrust – Max...Read More

Bluprint Fitness – Open Gym Warm-up 2 Min Toe Tap Tabata OH Arm Swings/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Back Pack Clean (5@LBD WT, Then 4×8@HBD WT) Full Clean – Fill Back Pack to HBD WT 90s Rest Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10...Read More